6 Simple Exercises You Can Do at Your Desk

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You don’t need a rack filled with dumbbells or a treadmill to get in a good workout. Here are six office exercises you can try right now with no or minimal equipment.

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Looking for more exercises to incorporate into your routine? Find additional workouts from Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer.

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Woman Stretches at Her Desk

Did you know that most of us sit at a desk for eight (or more) hours a day? Taking just a few minutes out of your busy day to move could make a big difference. Here are six exercises to help you stay fit and maintain energy throughout the workday.

Upper Body

Arm Pulses

Stand up at your desk with arms by your sides and palms facing behind. Pulse the arms backward for 20 seconds, keeping them as long and straight as possible.

Push-Ups

Place your hands flat on your desk, a little wider than shoulder-width. Lower yourself down toward your desk, keeping your core tight. Then push back up until arms are straight but not locked. Try to do 20 reps.

Lower Body

Chair Squats

Stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work your glutes). Then stand back up again. Repeat 10 times.

Standing Rear Pulses

Holding the edge of your desk for support, bend one leg behind you, flexing the foot. Raise your heel a few inches, then release slightly and press your foot directly behind you. Continue to alternate between lifting your heel, then pressing it back. Do 20 to 30 reps, then switch sides.

Core

Seated Bicycle Crunches

Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position. Finish 15 twists, then repeat on the other side.

Oblique Twists

Sitting upright and with the feet hovering over the floor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side. Go back and forth 15 times.

Looking for more exercises to incorporate into your routine? Find additional workouts from Anita Terlizzi, RM Fitness Expert & Certified Personal Trainer.

Anita Terlizzi is Red Mountain’s official Fitness Expert. Her background in health and wellness is as a personal trainer. Anita’s expertise is in strength training, muscle development, speed and agility, and strength and balance. She has trained people from ages 8-98 with a variety of goals. Furthermore, she has been featured on Sonoran Living, Arizona Midday, Scottsdale Health Magazine, and more.

Stephanie Bray

Anita Terlizzi is Red Mountain’s official Fitness Expert. Her background in health and wellness is as a personal trainer. Anita’s expertise is in strength training, muscle development, speed and agility, and strength and balance. She has trained people from ages 8-98 with a variety of goals. Furthermore, she has been featured on Sonoran Living, Arizona Midday, Scottsdale Health Magazine, and more.

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