6 Exercises You Can Do Using An Office Chair

  • 23 months ago
3 minute read.
6 Exercises You Can Do Using An Office Chair

Your work schedule may require you to stay glued to your office chair for long periods. It results in fast accumulation of fat in areas like the belly (or tummy), hips, and thighs or you get a disastrous apple figure to deal with. So, how can you sneak in some exercise on your chair for staying fit? Let’s find out.

Breathing Exercises

  1. Sit straight and keep your legs folded at 90o.
  2. Now breathe deeply, pull in your stomach and count from 1 to 10.
  3. Exhale slowly. Repeat this at least 10 times.
  4. You can also try quick-paced short breaths.

Breathing exercises will help you to relax. This works great on belly fat and improves blood circulation to the brain.

Leg Lifts

  1. Sit straight with the back placed stiff and fold your legs at a 90o angle.
  2. Breathe in, pull in your stomach and start lifting your right leg till you feel a stretch on the thigh and pelvic region.
  3. And then exhale while bringing your leg back into position.
  4. Do it for 10 repetitions & Repeat the same with the left leg.
  5. Do 3 sets each on both legs.

Mountain Climber

  1. Stand facing a firm chair, spread your legs hip-width apart and place your arms at your sides.
  2. Lower your torso toward the chair and place your palms flat on the edge of the chair, just below your shoulders.
  3. Spread your legs straight behind your head and plant your toes and keep your heels off the floor.
  4. Tighten your core muscles and keep your back straight. Look at the chair. Your body will be tilted slightly.
  5. Turn your right knee towards your right hand. Then, when your right leg is back in the starting position, turn your knee toward your left hand.
  6. Continue alternately. Keep the speed moderate and adjust as needed. Do this movement at a fast pace to make it easier.

Triceps Dip

  1. Stand with your legs hip-width apart and return to a sturdy chair. Sit on the edge of the seat.
  2. Place your palms shoulder-width apart and rest on the edge of the sheet. Your fingers wrap around the edges of the sheet.
  3. Push your hips off the seat, place your heels on the floor, and reach your feet forward with your toes pointing up.
  4. Gently bend your elbows and descend as far as possible. If you feel discomfort on your shoulders or wrists, reduce your distance from your lower body.
  5. Pause at the bottom and contract the triceps (back muscle) to return it to its original position.


  1. Stand with your feet on your shoulders and your back firmly on the chair.
  2. Tie your hands together, make fists, and hold them in front of your chest. Your heels should be close to the floor of the chair.
  3. Support the midsection of your body, shift your weight to your heels, push your hips back, bend your knees, and squat down.
  4. Lower your hips without sitting on a chair. Pause at the bottom of the squat and cross your heels to stand, squeezing your glutes at the top.
  5. That's 1 rep.

Stationary cycling

  1. Sit straight and move your legs in a cycling motion while breathing regularly.
  2. Do at least 25 sets. You will be able to feel the effect on the thighs, love handles, and tummy.


These workouts are best suited for spot reduction. Include them in your work routine while sifting through e-mails and at break time. Though they may seem small, the results they provide could surprise you.

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