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Office Chair Exercises To Help You Stay Fit And Focused

Corporate life can get strenuous, and it can be natural to neglect your physical health. Apart from eating healthy, physical exercise is needed for a person’s overall well-being. Unfortunately, all offices don’t provide an empty space to exercise, but guess what, you just need your office chair to stay fit! Want to know how? Read our article on the best office chair exercises to help you stay fit and focused to know more.

6 Office Chair Exercises To Help You Stay Fit And Focused

  1. Russian Twist
  2. Chair Plank
  3. Bulgarian Split Squat
  4. Chair Squat
  5. Arm Circles
  6. Leg Lift

Just A Small Heads-Up

The exercises that we’re going to mention have to be done on STABLE armchairs. If you have an office chair with wheels, we suggest that you find another chair–one that’s sturdy and doesn’t move. Some office chairs come with manual locking brakes on their wheels so make sure that you’ve set that up first before starting any exercises.

Now we’ve got that out of the way, let’s look at some of the best office chair exercises.

1. Russian Twist

If you want to strengthen your core, then try this office chair version of the Russian twist. Strengthening the core will not only correct poor posture but helps to reduce back pain and correct any back-related issues as well.

  1. Move to the edge of your chair. Slowly lift your feet a few meters off the ground and bend your knees.
  2. Make sure that your knees are below your chest and not above it. You can recline a bit, but don’t slouch; your back should be erect.
  3. After that, slowly twist to the side each time you inhale.
  4. Do around 25 reps, but if you feel the strain, lessen the number. If you want an added challenge, you can increase the incline or hold a weight (like a heavy book) with your hands.

2. Chair Plank

A usual plank on the office floor is not advisable since your colleagues will just wonder what’s happening. The office-friendly variant would be the office chair plank. It requires little space and can be easily done in your cubicle.

Doing a chair plank is easy, but requires a bit of core strength.

  1. Stand facing a sturdy chair, and set your forearms on the seat. It’s better to tightly interlock your fingers for better grip.
  2. Set your feet in a plank position i.e. straighten your legs against the floor, and ensure that your knees are not bent. See that your toes are placed properly on the floor.
  3. Contract your stomach muscles; you’ll find most of the strain over there.
  4. Remain in this position for 35 to 60 seconds, or for as long as you can hold the plank.

3. Bulgarian Split Squat

Bulgarian split squats really test your lower-body strength. Since it requires you to balance on one leg, this particular exercise strengthens your calves, hamstrings, and core elements. This will ensure that one side of your body doesn’t get dominant when you’re doing any physical activity.

  1. Take an arm's distance between you and the chair.
  2. Turn around and let your back face the chair’s seat.
  3. Gently place one foot on the chair behind you.
  4. Bend your other leg and let your knee touch the ground.
  5. Afterward, straighten your knee and bring it back to its original position.
  6. Do this 15 times. Alternate between legs.

4. Chair Squat

Chair squats are much easier to do than Bulgarian split squats. So if you’re a beginner looking for something easy, you could probably start with chair squats. This exercise helps to build up leg muscles, an important region of the human physique. Try doing chair squats after every 20 minutes of work so that you’re refreshed to resume work. Here’s how you do the exercise:

  1. Stand in front of the chair facing away from it, as if you were about to sit down.
  2. Spread your feet shoulder-width apart with the toes relaxed.
  3. Keep your hands parallel to the ground for balance, slowly bend your knees, and gently push your hips down. Remember to keep your head and chest raised and your spine relaxed.
  4. Lightly tap the seat of your chair, but don’t sit completely.
  5. You’ll feel a slight strain in your core and hamstrings. After leaving the chair, get back to the starting position and repeat the exercise.
  6. Do this for at least 12 minutes.

5. Arm Circles

Being stuck at your desk for hours can really have a toll on your shoulders. But this simple exercise will reduce some amount of pain. By far, this is the easiest exercise in this list, meaning if you’re a beginner, you’ll definitely enjoy this one. Arm circles work on your upper muscles, arms, shoulders, and core. By the end of this exercise, you’ll definitely feel rejuvenated to attend more Zoom calls.

  1. Sit in your office chair, and see that your back is not curved. Also, make sure that your feet are firmly planted on the ground and your legs are not spread out.
  2. Reach your finger to your shoulders, and start making small circles with your elbow. Do this for a few minutes and then reverse the direction. Make sure the movement is coming from your shoulders and not your wrist.
  3. Also, one more pro tip - see that only your arms move and not your entire body.

6. Leg Lift

One of the cons of doing a desk job is that you are susceptible to back problems due to long working hours without much movement. However, a simple leg lift will simply do the trick of releasing some of that stress. It helps in providing better blood flow, strength to your leg and core muscles, and in all, elevates mood levels. The best part of this exercise is it’s convenient, and you don’t have to do much moving around. Here’s how you can perform this simple exercise:

  1. Sit in your office chair, and make sure you’re not slouching. Your feet need to be flat out on the floor too.
  2. Put your hands on the armrest for support, and slowly lift your legs. Just be careful that your spine doesn't curve.
  3. Do this at least 25 times.

Summing Up

These are some of the best office chair exercises to help you stay fit and focused. Do them as regularly as possible, so that you don’t encounter any back or neck-related issues in the long run. After all, your work should not interfere with your health in any way!


How Can I Exercise In My Office Chair?

There is a vast range of exercises you can do in your office chair. The Russian twist, chair plank, Bulgarian split squat, and the chair squat are a few examples.

Are Chair Exercises Effective?

Chair exercises are highly effective as they provide a sense of physical activity, and all you need is your office chair. Work can get hectic, and doing a chair exercise helps in wearing off some of the pressure in your muscles. So, do them as frequently as possible.

How Can I Tone My Arms While Sitting At My Desk?

Arm circles is the exercise that will help you to tone your arms at your desk. Doing this exercise will also strengthen your back muscles and provide better circulation throughout your arms.