Calisthenics and Light Weights Workouts in Your Chair

You can do these on their own, or add weights. Keep them handy nearby. And remember, there are a lot of things at your desk that you can do hands-free, such as talk on speaker phone, watch an online meeting or webinar, or dictate your work into your computer.

Repeat each of these moves 5 times to start with, and gradually work your way up to 10 then 15 repetitions. If you are using weights, start with a light hand weight of 1 or 2 pounds. Gradually increase the weight each time you get up to 15 repetitions without straining.  


Overhead Stretch


Sit straight up, hands on your shoulders. Straighten your arms over your head and feel your chest lift and spine elongate.

Bicep Curl

Sit straight up, hands on your shoulders. Straighten your arms out to the left and right, elbows soft. Bend your elbows to bring your hands back to your shoulders. Keep the elbows up; don’t let them sag, especially if you are using weights, as that can cause strain.  

Chest Rows

Sit straight up, shoulders back, hands at the center of your chest, elbows, forearms and hands all about the level of your shoulders. Pretend you are pulling something. Your elbows will go backwards and your wrists will become parallel with one another.

Arm Circles

Sit up straight. Hold your arms straight out to the sides. Circle forward 8 times, in small circles, then backwards. As you get comfortable with the movement, you can widen the circles so you feel freedom of movement in your shoulders and upper back.

Tricep Kickback

Sit up in the chair, shoulders back, feet planted firmly on the floor. Make light fists with your hands and place your thumbs on the front part of your shoulders, just above your underarms, elbows bent. Straighten both arms so your fists go down towards the seat and back, past the seat back. Keep the elbows soft as you try to extend the arms as far back as possible. This is the perfect exercise for getting rid of unsightly upper arm flab that dangles down when you raise your arms.

Chair Plank Pose

Sit towards the edge of the chair and extend your legs so your heels are resting on the floor. Position your hands behind you on the chair, elbows bent. Try to straighten your arms to lift your buttocks off the chair and bring your body straight into alignment. Lower yourself down and do it a time or two more. If you can’t manage the first time, not to worry. Keep practicing.

Leg Lifts

Sit straight up, hands on the seat of the chair, around the level of your buttocks. Heels and knees should be together. Try to lift both legs straight up off the floor until they are level with your hips. Lower the legs in a controlled manner. Repeat.

Elbow to Knee Twist


Sit straight up, arms bent so elbows are about parallel with the shoulders. Twist your torso at the lower back and raise your left knee up, to try to touch your right elbow to your left knee. Don’t let your back sag. If you can’t reach, just do the best you can. Switch sides, trying to touch left elbow to right knee. Repeat 4 more times and gradually increase the number of repetitions