When you work a lot, you may find that you spend most of your time at the desk, which means sitting down. In between the hours you put in at work and trying to balance your social life, getting to the gym might be difficult. So how can you keep your body in shape? There are exercises you can do even from your chair at your work desk!

Try these 5 exercises while you sit throughout your work day:

#1. Knee Lifts

Credit: BetterMe

Credit: BetterMe

  • Sit comfortably in chair, back straight.
  • Place hands firmly on armrests, or side of chair, to brace yourself.
  • Raise your knees all the way up to your chest.
  • Put them back down, but don’t quite touch floor.
  • 10 to 20 repetitions.

#2. Pull Ups with Obliques

Credit: BetterMe

Credit: BetterMe

  • Sit regularly, and brace arms on sides of chair or armrests.
  • Lean body to one side and lift butt from chair.
  • Raise both knees up to chest and push up from chair with arms.
  • 10 to 20 repetitions.

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#3. Knee Ins

Credit: BetterMe

Credit: BetterMe

  • Position yourself on the edge of your chair.
  • Both feet flat on ground.
  • Bring one knee into chest, while hands come down towards knees at same time.
  • Alternate sides for 20 to 30 repetitions.

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#4. Floor Reaching

Credit: BetterMe

Credit: BetterMe

  • Sit on edge of chair with back straight.
  • Feet begin flat on floor.
  • Take one hand and touch opposite toes.
  • Other leg straight to side, other hand up in arm behind you.
  • Alternate sides.
  • 20 to 30 repetitions.

#5. Pull It All Up

Credit: BetterMe

Credit: BetterMe

  • Start by sitting at very edge of chair, most of your butt off the chair.
  • Arms holding firmly to sides or armrests.
  • Push with arms off chair, making whole body straight, leaving only toes touching the ground.
  • 20 to 30 repetitions.

There are no excuses for not exercising at all. You can do these moves in any situation, even at work!

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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