Last week, I presented to you the “Deskie” workout–exercises to do while standing at a computer. This week, I’m going to present to you exercises to do while seated!

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Equipment Needed:

Small pilates ball (or a small non-weighted kid’s ball)

2 Gliding Discs (or 2 paper plates)


1.) Knee Squeeze: Take ball and place between the knees. Squeeze and pulse the knees together. Do a set of 16 reps. Pause and hold the squeeze for a 10 second count. Repeat. Do that 2 or 3 times.

2.) Leg Lift & Lower: Place the ball at the knees. (Hold onto the desk if needed) Lift both legs up and hold for a second, then drop legs. Repeat. {Reps: 2 sets of 10-12}

3.) Tricep Swim: Put ball against your chest and desk. Lean forward. Stick both arms out behind you and quickly move them as if you were swimming behind you. Inner part of wrists are up to ceiling. {Reps: 2 sets of 12 swims}

4.) Elbow Circles: Put one disc on desktop. Put your elbow on it and do small circles. Reverse after doing all the reps for that arm. For added challenge, place both discs on the desktop and circle at the same time! {Reps: 2 sets of 8 circles both ways}

5.) Chair Hovers: Fold your arms on top of each other. Lift up a few inches (hover) from your chair for 2 seconds and then sit back down. Repeat. {Reps: 2 sets of 10 hovers}

6.) Leg Lift & Extend: Place the ball at the knees. (Hold onto the desk if needed) Lift both legs up and extend them out. Bring them back in and down. Repeat. {Reps: 2 sets of 10-12}

7.) Ball Pass: Place ball in one hand. Extend arms out to the side. Lift up arms and pass the ball to the other hand. Extend both arms. Repeat. {Reps: 2 sets of 12-14}

8.) Chest Squeeze: Take the ball and extend it in front of you with both hands. Lift your arms up above your head and BE SURE TO SQUEEZE ARMS TOGETHER as you lift. Drop and repeat. {2 sets of 10}

BONUS: Sit on a large exercise ball. You will use more muscles to maintain your balance and you can use it to get a good stretch in the lower back and legs!

This post is linked to Works for me Wednesday and Women Living Well Wednesdays!