7 Exercises You Can Do While Sitting Down

There are plenty of exercises you can do while sitting down!

It’s a fact of life that we all get stuck sitting down at the office. But that doesn’t mean you can’t stay fit while working. In fact, there are plenty of exercises you can do while seated in your office chair — no equipment required! Here are six moves that will keep your muscles toned and burning calories even when you’re stuck behind your desk all day:

Chair push-ups

Chair push-ups are a great way to work your chest, shoulders, and triceps.

To do a chair push-up:

  • Sit on the edge of your chair with both feet flat on the floor (or use an exercise ball). Keep your back straight, core engaged, and arms straight by your sides.
  • Bend at the elbows so that they’re at about 90 degrees. Keep them tucked into your sides as if holding onto something for balance. Don’t let them stick out in front of you!
  • Lower yourself down until there’s no space between the top of your head and the floor. That’s one rep! If this is too challenging for you right now, try doing it without letting go of anything first before attempting this exercise without support from any kind of object underneath you when performing reps, so they become easier over time as strength improves!


The plank is a great exercise to work your core and back muscles. To do it, get into a push-up position with your hands under your shoulders and knees on the floor (or mat). Then, straighten out both arms so that they are parallel to each other. Hold this position for as long as possible without letting either side sag or dip down too much. You want to keep good form throughout! Your body should be in one straight line throughout the move.

This exercise can be done for time or reps. Try doing three sets of 30 seconds at first, then build up over time until you’re able to hold for 60 seconds before resting again. You may also want to add some variation by lifting one leg off the ground when holding the plank if it gets easier after some practice!


Squats are great exercises that can be done while sitting down. You’ll want to find some free space in your office or cubicle and stand up to do them. Now, with your feet shoulder-width apart, bend at the knees until they are almost at 90 degrees (or as close as possible). Then rise back up again by pushing on the balls of your feet and straightening out those knees!

If you need extra support for balancing during squats, try holding onto something sturdy like a wall or desk leg. You should aim for about 10 repetitions per set. But if this is too difficult for you at first, start with five repetitions instead.

Shoulder circles

Shoulder circles are great exercises for your shoulders. Many people don’t realize that the shoulder is actually a very flexible joint, but it can be exercised in many different ways. Shoulder circles are one of these ways, and they’re especially effective because they help strengthen all of the muscles that surround this joint, including those in your chest and back.

You can do shoulder circles while sitting down or standing up. They’re just as effective either way! All you need is some space around you so that when you raise both arms above your head, there’s nothing blocking them from moving freely (such as another person).

Start by raising both arms straight up toward the ceiling with an open palm facing forward. Then move them slowly down toward your sides until they touch them before returning back up again toward where they started at first (this should look like two big half-circles). Repeat this motion several times until fatigue sets in. Then switch directions, so now, when lowering down again instead, return directly under where it started originally instead of going all way down before reversing direction again like before – still keeping palms facing forward, though!

Side planks

Side planks are great for working your core and engaging the muscles in your back. Here’s how to do it:

  • Lie on your side with your hips and shoulders stacked, knees bent at a 90-degree angle. Your feet should be together and flat on the ground before you.
  • Hold for 30 seconds, then repeat on another side. If you can’t hold for 30 seconds at first (or ever), just do as long as you can! Don’t let those hips drop-down or rise- keep them level throughout this exercise!

Chest compressions

Chest compressions are popular exercises that can be done while sitting, and they’re easy to learn. To perform them, place your hands on your chest with the tips of your fingers touching just below the collarbone. Next, press down firmly at least 5 cm (2 inches) with both hands and release quickly. The up-and-down motion will help pump blood through your body and keep oxygen in circulation throughout all organs, including muscles and brain tissue.

You can do as many reps as needed depending on what type of workout routine you want to follow. You could aim for five sets each day or just once per week!

Lunges with a chair

This move is just like a regular lunge, but you use a chair for support. Start with your feet together and hands on your hips. Take a big step forward, then bend your knees and lower your body until your back knee almost touches the floor. Push yourself back to the starting position, then repeat for 10 to 15 reps (3 sets).


Now that you know how to do these exercises, go ahead and give them a try! I guarantee that you’ll feel the burn in no time. Remember, if it gets too difficult for you to perform some of the moves, don’t give up! You can always modify them to work better for your body type or fitness level. The most important thing is that you keep moving forward toward your goals. And don’t forget those stretches afterward!