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5 Quick Office Exercises

Strengthen Your Backside

Here's a stealth exercise that you can do even when you're teleconferencing. Sit up straight in your chair, tighten your buttocks, hold for a few seconds and then release. Repeat eight to 10 times -- or as often as you can get away with it.

Take a cue from yoga and be an office warrior. The Warrior III pose (or Virabhadrasana in Sanskrit) strengthens hamstrings, glutes and back muscles -- the muscles that get the least exercise when you're sitting in a chair all day. This variation of Warrior III is easy to do in the office, but you'll need a little space both in front of and behind you.

  1. Stand with your feet directly under your hips. Keep your back straight and abdominal muscles tucked.
  2. Stretch your arms overhead, keeping your shoulders relaxed and your ears in line with your arms. (Don't stick your chin out.)
  3. Slowly lean forward while lifting your right leg straight out behind you. Hold for three to five seconds. Lower your leg as you straighten up to standing.
  4. Repeat with your left leg.
  5. Repeat the exercise three to five times for each leg.

If balancing is difficult for you, keep one hand on the desk or wall during the exercise.