Just because you are at work, it doesn’t mean you have to let your body go to ruins!

I know you might have a busy schedule and work long hours, but there is always something you can do to stay in shape.

Save your day

You may not have thought of this before, but your chair can come in very handy and be a genuine exercise buddy. So pay attention and I’ll show you how the following exercises can save your day.

Push ups

Perhaps the number one most popular body weight drill in the world – push-ups work your upper body, namely your chest, triceps and shoulders. Your chair can be used here.

To perform an incline push-up, place your hands on the chair under your shoulders and feet together on the floor. Form a straight line from the back of your head to your heels and tighten your abs.

Keep your abs tight as you bend your elbows and lower your body downward. Stop when your chest is close to the chair and push yourself back up until your arms are fully extended. Repeat for a set of reps.

To perform decline push-ups, follow the exact same form except carefully place your feet on the chair and hands on the floor. These are more challenging so be careful.


Dips primarily work the triceps but they also target the chest and shoulders.

Sit on the front of the chair with your hands wrapped around the sides behind you. Walk your feet forward and scoot off the chair. Either keep your feet flat on the floor with your knees bent or straighten your legs and place your heels on the ground.

Lower yourself down in front of the chair by bending your elbows and stop when your upper arms are parallel to the floor. Push yourself back up by fully extending your arms and squeeze your triceps for a full second. Repeat for a set of reps.

Make sure to keep your elbows in while doing dips. Do not let them flare out wide. You can also place your hands on the front edge of the chair for a variation.

chair exercises to do at work_2


We must not neglect the legs and step-ups will do the trick.

Stand on the floor with your feet together and face the chair. Step on to it with your left foot and press down to lift yourself up. Raise your right knee up in front of your body until your thigh is parallel to the floor.

Step back down, with your right foot and then left. Repeat, leading with your right foot and continue to alternate back and forth.

Knee Pull-ins

Knee pull-ins target the abs but also recruit the thighs and hip flexors to a smaller degree.

Sit on the front of the chair with your legs extended out in front of you and hands wrapped around the sides tightly. Lean backwards and lift your feet off the floor. Pull your knees in toward your chest as you move your upper body forward.

Squeeze your abs forcefully for a full second and return to the starting position. Repeat for a set of reps.


This is a challenging static drill that targets the abs.

Sit in your chair with your hands wrapped tightly around the sides. Contract your abs tightly and lift yourself off the chair with your legs in the same position as they were when you were sitting down. Hold as long as you can and lower yourself down.

A true L-sit is performed with your legs extended out straight in front of your body. This is a very hard exercise to do so stick with the bent-knee variation until you build up the strength to try it.


Keep in mind that you will need to be wearing comfortable clothes to pull off these exercises. Also, if your chair has wheels, make sure to prop it against a stationary object so it is properly anchored. Better still – don’t use a chair with wheels!

OK, there you have it! Go to work tomorrow with confidence and try these exercises on for size and make your chair your exercise buddy!

Connect here with Expert Kevin Rail

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