When you spend long hours at work, finding time to stay active can be a challenge. The good news? You can sneak in a workout right at your desk! We’ve gathered the best accessories for discreet office workouts, plus easy exercises for every muscle group.
The Best Accessories for Discreet Office Exercises
Bloon Ball Seat
The Bloon ball seat is the perfect ergonomic solution for staying active at work. It promotes good posture, engages your core muscles, and can be used to do exercises like squats, hip thrusts, leg lifts, stretches, and even yoga—all without anyone noticing.
Resistance Bands
Lightweight, mobile, and easy to use, resistance bands are a perfectly versatile tool for office workouts. You can anchor them under your chair or desk to target your shoulders, biceps, triceps, abs, and even your back.
Yoga Mat
A foldable yoga mat is great for adding core-strengthening and stretching exercises into your workday workout. While it’s a little less discreet than the other tools, it’s perfect for unwinding and staying active if you have a private office.
Ankle or Wrist Weights
Wearable ankle or wrist weights are a simple way to add resistance to everyday movements. Whether you're walking around the office, standing up from your chair, or sitting at your desk, they help tone your muscles effortlessly.
Exercises You Can Do in the Office Without Anyone Noticing
Strengthen Your Shoulders
Sit down and place a resistance band under your feet. Lift the band outward, keeping your back straight as you engage your shoulders. You’ve just done lateral raises without even leaving your desk!
Tone Your Thighs
You can use your Bloon ball or an office chair to do squats. Keeping your movements slow and controlled, lower yourself down as if you were going to sit, then stand back up. For an extra challenge, try single-leg squats, alternating between your right and left leg.
Work Your Calves
For a subtle calf workout, put on ankle weights on and lift your heels off of the ground. Briefly balance on your toes before lowering your heels back down again.
Strengthen Your Back
Wrap a resistance band around the legs of your desk or chair. Hold the ends with both hands, then pull your elbows back in a rowing motion while engaging your upper back muscles.
Tone Your Triceps
Anchor a resistance band at waist height on a structure behind you. Hold the band behind your head with both hands, keeping your elbows bent. Extend your arms until they’re straight, then slowly return to the bent starting position.
Work Your Core
To do a discreet ab workout while sitting at your desk, contract your abdominal muscles, hold for a few seconds, then release. Repeat this move throughout the day to strengthen your core.
Boost Your Glutes
Sit on your chair with a resistance band wrapped around your thighs, just above your knees. Press your knees outward against the band. Hold for a few seconds before returning to the starting position.
Build Your Biceps
You can perform bicep curls by stepping on a resistance band and bending your elbows, bringing your hands toward your shoulders. Slowly extend your arms again and repeat.
Stay Active at Work—Effortlessly
With the right exercises and accessories, staying active at work can be easy, effective, and discreet. Give these tips a try to boost your energy, improve your posture, and strengthen your muscles—all without stepping away from your desk.
