7 Quick Moves For The Desk-Bound

Let’s face it: To make rent and keep ourselves afloat in cocktails and skinny jeans, we have to plant our collective butts in seats and desk jockey. This means hour upon hour spent hunched over a keyboard while our backsides expand. Even as someone who works from home, I’m aware of the seemingly growing landmass south of my waistline. Because as much as most of us would like our electric-fence collars to let us to work out at lunch and take long walks with our friends while talking about the last episode of Scandal — alas, they just don’t reach that far.

This is when it’s time to literally uproot and take action. Can’t get to the gym during that conference call? How about a little deskercise? That’s right: We reached out to our good friend Jamie Morales, T3 + Trainer at Equinox Fitness, to give us seven quick moves you can achieve right at your desk. Endorphins running high enough to violate some HR policies? Put down the letter opener and try working your way up to three sets of 15 reps of each of these quick, at-your-desk fitness moves.

Incline Pushups:
Start in an inclined plank position with your hands on your desk and feet on the floor, tilting forward. Lower your body down to your desk with control, tapping your chest onto the desk, then push back up to your starting position.

Results:
Striations and tone on your chest and shoulder areas.

Chair Tricep Dips:
Start by sitting down in a chair with your hands next to your hips and your butt poised on the edge of your seat. Tilt your butt so it’s off the chair in the air, then slowly lower your body down to floor while bending your elbows toward the wall behind you. Hold at your lowest point for a split second, then push yourself up with your tricep strength to your original start position.

Results:
The back of your arms will feel more taut and firm.

Single Leg Squat:
Start by standing tall on one leg with your other leg extended straight in front of you. Lower yourself (slowly) to a seated position while keeping your weight on the standing leg. Repeat for a series of reps, then switch sides.

Results:
Butt will feel more lifted and thighs will feel slimmer after just a few sits.

Seated Bicycle Twists:
Start in a seated position with your hands behind the head and your legs at a 90 degree angle. Maintaining good core posture, lift your right knee and twist your left elbow to touch. Slowly release to your starting position, then switch sides.

Results:
You’ll feel a big burn on your abdominals and obliques while shaping your entire midsection.

Bicep Isometrics on Desk:
Start by sitting down with your palms facing up under your desk. Using your bicep and core strength, press your palms up, keeping your elbows against your body. Hold for 10 to 20 seconds, then release and repeat in bursts.

Results:
The front of your arms will lengthened and more defined.

Standing Donkeys on Chair:
Start by holding onto the front or back of chair with your legs slightly bent and your upper body bent over parallel to the floor. Stick your butt out and hold your tummy while kicking a single leg up toward the ceiling, then lower it back down with control. Repeat.

Results:
Hamstrings will feel tighter and slimmer while your back muscles get lengthened.

Seated V’s:
Start sitting with your butt at the edge of the seat, your upper body leaning back 45 degrees, and your elbows supported on the arms of chair. Maintaining total body control, pull your knees into your body, then slowly extend your legs parallel to floor.

Results:
Shreds the stomach and isometrically engages the tricep muscles.