11 Low-Touch Exercises You Can Fit In At Your Desk

Your workspace can become your workout place!

1. Standing Desk Calf Raises

Rest your hands on a secure object. Raise your heels a few inches off the ground, feeling an extension in your calves; hold for five seconds; and slowly lower down.

Set: 10

Reps: 2x

2. Watercooler Leg and Calf Raises

Keeping your back straight and posture upright, bring one foot to the side of your knee and balance. Lift the heel of your stationary leg off the ground, hold for five seconds, and slowly lower down.

Set: 10

Reps: 2x

3. Dial-in Chair Dips

On a stationary chair, inch your bottom off the seat, supporting yourself with your arms. Lower yourself down with elbows bending directly behind you, hold for two counts, and return to the starting position.

Set: 4

Reps: 4x

4. 3 P.M. Slump Core Swivel

On a swivel chair with your feet hovering above the ground, sit up straight and grasp the edge of your desk. Using your core muscles (and not your arms), swivel the chair side to side.

Set: 10

Reps: 2x

5. Seated Flutter Kicks

Sit up straight on the edge of a stationary chair and raise your legs a few inches off the floor. Alternate slowly moving your legs up and down as well as side to side.

Set: 10

Reps: 2x

6. Elevator Wall Sit

With your back straight, lean against the elevator wall with your feet shoulder-width apart and sink down until your legs make a 90-degree angle and hold.

Set: 15 seconds

Reps: 3x

7. Coffee Brewing Crossover

Stand with your legs wider than your hips. Stretch your arms out in a T-shaped formation. Reach down to your left foot with your right hand, keeping the opposite arm outstretched. Repeat with the right foot and left hand.

Set: 10

Reps: 3x

8. Knee and Elbow Seated Crunch

Sitting at the edge of a stationary seat, place your hands behind your head. Engage your core and raise your left leg to meet your right elbow. Repeat with right leg and left elbow.

Set: 10

Reps: 3x

9. Mini Chair Squats

Stand with your back straight and feet slightly wider than your hips, lower yourself slightly above your chair, and extend your arms in front of you until your thighs are parallel with the floor. Push through your heels and return to starting position.

Set: 10

Reps: 2x

10. EOD Shoulder Rolls

Place your hands together in front of your chest with your fingers facing upward. Roll your shoulders back, pushing your shoulder blades together, alternating between forward and backward motion.

Set: 20 seconds

Reps: 4x

11. Conference Call Workout

Tally them up and give yourself a workout later!
Anytime someone says:

* "Who do we have on the line?"

(5 Tricep Chair Dips)

* "Happy [day of the week]!"

(30-second Wall Sit)

* "Aligned."

(10 Oblique Bends)

* "We'll regroup."

(10 Knee and Elbow Seated Crunches)

* "Let's circle back."

(30-second Shoulder Rolls)

Note: Before attempting these workouts, ensure that you're wearing proper clothing and footwear.

Design courtesy of Chesney Lattuga for BuzzFeed

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