You don't have to forgo your workout, even if you're stuck at the office all day. If you don't have time to hit the gym, work out while you're working. You'll tone and strengthen your stomach without using a single weight machine. Talk to your doctor before starting a new exercise program, especially if you have injuries or health problems.
Get up from your desk and find a secluded area of the office for the wall sit exercise. Lean against a sturdy wall with your feet at about the width of your shoulders. Bend your knees as you slide your back down the wall. Stop when your knees make a 90-degree angle, keeping your shoulders on the wall. Hold for 30 seconds while pressing your knees in. Release, then repeat five times.
Tone your abdominal muscles while sitting in your office chair with the tummy squeeze. Breathe in as you relax your abdomen, then breathe out as you suck your abdominal muscles into your spine. Feel each abdominal muscle tightening in your stomach. Hold for five seconds, then release. Repeat eight times, then rest and do an additional two sets of eight repetitions.
Sit on a stability ball instead of your office chair. Place the ball in front of your desk and sit down on it with your feet approximately shoulder-width apart and your feet flat on the floor. You'll engage your abdominal muscles throughout the day, strengthening and toning them while you work.
Use your office chair to give your abs a strengthening workout. Sit down on the chair and place the palms of your hands on either side of your butt, on the edge of the chair. Position your fingers so they are pointing to your knees. Engage your abdominal muscles as you lift your toes four inches off the ground. Push off with your hands to lift your butt off of the chair. Hold for 10 seconds, then bring your butt back down to the chair. Repeat the exercise for one minute.