Office Abs Workout That You Can Do at Your Desk & Chair
Work Wellness

Office Abs Workout That You Can Do at Your Desk & Chair

|Mar 28, 2022

On average, an office worker spends roughly eight to nine hours at the workplace, and most of them return home so tired that they are never able to get some time out for themselves. In such a situation, taking the help of certain office abs workouts and seated stretches can be useful.

We know that it is tough for you to take some time out during work hours and go to a gym for a workout. Therefore, we have selected some targeted office exercises to help you.

We usually focus on abs workouts because it is important to keep your core engaged if you wish to stay active. Your core muscles help in keeping you upright and ensure you stay fit and healthy. As a result, you stay more active with your core engaged.

Adopting the right office abs exercises can help you keep your core active, and eventually, they positively impact your productivity. That's why it is important to know the right set of exercises for your daily routine. We know that this information has made you excited to learn some of the most convenient yet effective office abs exercises that you can incorporate into your routine wisely.

That's why we have curated a list of all such exercises that you can do at your office desk and office chair below.

Since we have also explained their procedures a bit briefly here, reading this article will provide you with some valuable information. So, let’s begin and have a look at what those exercises are. 

Some Common and Easy Office ABS Workout for You

Seated Crunch

Seated Crunch office abs workout

Seated crunch is the simplest yet one of the most effective exercises you can adopt if you want to activate your core muscles. All you need to do is to sit on the edge of your office chair and place your hands slightly behind your head.

Next, lean your torso slightly back towards the chair while balancing your toes lightly on the floor, and crunch back. Ensure that your spine is straight throughout and you support your lower core. You can even use a balance platform ball for the same exercise. 

Triceps Dips

Triceps dips is a very simple office abs exercise that lets you engage your core and arms. You can practice this office abs workout while using a chair in most cases. What you are supposed to do is put your palms on a flat chair’s seat and bend your elbows back. This will lower you down to several inches, so you should then rise back up and make your arms straight. The best you can do is practice 20dips daily. 

Bicycle Crunches on a Desk Chair

Bicycle Crunches on a Desk Chair

Bicycle crunches are best known for activating your upper core. If you are in your office, you can do that while sitting on your chair. To do so, you are required to sit on the edge of your chair the way you did for seated crunches.

After that, gradually lean your back towards the chair's backrest while keeping your spine straight and move your knees towards the opposite elbow's back. Next, do the same with your other knee, and elbow as you would do while cycling. Again, you should do at least 20 reps to get the best results. 

Desk Supported Plank Hold

You all must be aware of a plank hold from your daily office abs workouts. The easiest way of adding that to your work routine is to place your hands at the edge of your office desk and get in the plank position. Ensure that you tuck your pelvis forward and your feet are shoulder-width apart. Once in such a position, observe a 60-second plank hold. 

Reverse Jack Knives on Office Chair

For this office abs exercise, you should sit at the edge of your chair and place your hands on the side edges of your ergonomic chair. Next, lean back with your back straight, and extend your legs in front. Next, crunch them back and raise them again. Repeat this exercise at least 15 times in a cycle. 

Desk Push-Ups

Desk Push-Ups office abs workout

Desk push-ups are a simple office abs exercise that you can do for a more active routine. All you need to do is get in a plank position while placing your hands on the edge of your desk. Next, lower your body down to the edge of the desk so that your chest touches the edge of the desk. Once that is done, rise again and continue doing this at least 15 times. 

Walking on a Treadmill

Walking on a Treadmill office abs workout

Walking is a very good practice to keep all your muscles engaged, even your core muscles. So, getting a foldable walking treadmill would be a sensible idea to walk a bit during work. You may place this foldable treadmill in front of your standing desk so that you can walk while working. 


How can I work my abs while sitting at my desk?

You can do some simple ab crunches, reverse jack knives, and bicycle crunches while sitting on your chair. As far as their procedure is concerned, we have already discussed it in detail above. 

Can you workout abs while sitting?

Yes, you can work out abs while sitting and incorporate the right office chair abs workout. You can fix a particular segment of your work hours to workout. Create a uniform set of cycles and reps of your desired office abs exercises from what we shared in this article and then perform them. 

Is it ok to workout the abs every day?

No, it's not. There is an exhaustion point for every muscle, so it is for your abs. If you keep on doing warm-up exercises to activate your core, you will end up being exhausted instead of being activated. So, try taking out at least two to three days in a week for office abs workouts and have some rest on other days. 

Does 10 minutes of abs a day work?

Taking out a little time for exercising your core while you go for a office abs workout is fine. However, you should dedicate at least 5 – 10 minutes to your abs exercises during your regular workout for the best results.

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