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Easy Exercises You Can Do At Your Desk

Now that winter is over there shouldn’t be any excuses for not working out. But even when the weather is perfect for a walk there are days when our daily routine makes it almost impossible to get in a good workout. For me, if it’s a choice between working out and getting some sleep, you best believe I’m going to choose sleep!

We all know how important it is to keep our bodies moving to prevent the onset of health issues like weight gain and cardiovascular disease. And when you work from home, it’s easy to become stagnant.

Did you know when we sit for prolonged period of time we burn only 2 calories an hour? That means whatever we’re snacking on during the day is not going anywhere.

Easy Exercises You Can Do At Your Desk

For the days you can’t go to the gym or workout at home, here are four easy exercises you can do at your desk to keep moving.

Leg Lifts

Keep the blood flowing in your legs. Put your ankles together and lift your legs until your body is at a 90-degree angle and hold for about 2-3 seconds. Do three sets of 10 reps. If you have ankle weights on hand strap them on for better resistance.


While you’re reading online documents, watching a tutorial video, reading a post or reading through sites for research, that would be a good time to work on your arms.

Holding 3lb dumbbells or two bottles of water, raise arms slightly behind your head with your forearms close to your head. Lower the dumbbells or bottles of water behind your head. Raise them back to the starting position and repeat. Do three reps of 10.

You can find 3lb. dumbbells on Amazon for as little as $3.97 like these. (This is an affiliate link)


Remember the term secretary butt? It’s been used to describe an unflattering bum due to sitting for a long time. But the term isn’t used only for secretaries, it’s for anyone who has a sitting job.

Squeeze and hold your glutes for about three seconds and repeat. Do three sets of 12 reps for a mini booty workout.

Kegel Exercise

That’s right ladies. If you’ve been experience bladder incontinence doing Kegel exercises can strengthen those muscles.

All you have to do is clench and unclench your PC muscles…you know the muscle you use to push or stop pee-pee flow. You’ll know you’re doing it right when you feel your pelvic muscles squeezing the urethra and anus. The more you do the better the results so clench away ladies!

One Last Thing

Don’t forget to inhale and exhale and tighten your core! These exercises along with healthy snacks, frequent breaks to stand and walk around will help you stay healthy and burn calories even while you’re working.

Very easy moves, right? When done consistently with your regular workout routine you should start to see some results. I hope this post motivates you to get moving. If there is an exercise you do at your desk, please share it with us in the comments section below.

Here’s to your health!

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