Working long hours at your desk and unable to hit the gym? A fitness expert suggests these three simple chair exercises to help strengthen your body while you're on the job.

Working long hours at your desk and unable to hit the gym? A fitness expert suggests these three simple chair exercises to help strengthen your body while you're on the job.

Desk Workout: Chair Squats, Tricep Dips, and Incline Plank

Working out at the office doesn't have to be a challenge. With a simple desk setup, you can perform a quick and effective workout that targets major muscle groups. Here's a guide to chair squats, tricep dips, and incline plank exercises that you can do at your desk.

Chair Squats (10 reps)

1. Stand in front of your chair with feet hip-width apart.
2. Engage your core and keep your spine neutral.
3. Sit your hips back and bend your knees to lower yourself until you lightly tap or sit fully on the chair seat.
4. Stand back up by driving through your heels.

For beginners, sitting fully down before standing is recommended. As strength improves, try tapping lightly on the seat. For an added challenge, consider single-leg chair squats.

Chair Tricep Dips (10 reps)

1. Use a sturdy chair with armrests or parallel bars if available.
2. Place your hands shoulder-width apart on the edge of the chair seat or handles.
3. Extend your legs forward with heels on the floor.
4. Slowly lower your body by bending your elbows until they reach about 90 degrees, keeping elbows close to your torso.
5. Push back up through your palms, engaging your triceps.

Chair Incline Plank (Hold 30 seconds)

1. Place your forearms or hands on your desk or the seat of a stable chair.
2. Walk your feet back until your body forms a straight line from head to heels.
3. Engage your core, glutes, and legs to maintain a flat back.
4. Hold the position for 30 seconds, working up to longer holds or more frequent sets throughout the day.

Safety Tips

• If your desk chair has wheels, secure it against a wall or use a non-rolling chair for safety.
• Start with one set of each exercise two to three times a day and gradually increase frequency.
• These moves can be done during breaks, lunch, or between meetings to reduce sedentary time.

This workout helps maintain strength while working at a desk, focusing on the legs, triceps, and core. By incorporating these exercises into your workday, you can improve your overall fitness and well-being.

Adding yoga to your workday routine can further enhance flexibility and overall health-and-wellness. Personal training sessions, grounded in science, can provide you with tailored exercises to achieve your specific fitness-and-exercise goals. As you progress with these desk workouts, consider exploring more dynamic exercises like yoga or seeking professional guidance from a personal trainer to optimize your health and well-being.

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