Deskercise: Simple and Effective Exercises You Can Do at Work

FG Contacts Feel Good Team
Friday, 09 February 2024 Share this blog: Facebook Twitter LinkedIn Copy link Copy Link

Spending long hours in front of a screen at the office can make you feel cramped and sluggish. However, there's a convenient solution to keep you active and revitalised. Even if you don't have the budget for a gym membership and find yourself desk-bound, you don't have to let your fitness levels decline. Feel Good Contacts has partnered with personal trainer Badrul Islam to assist you in staying fit without additional expenses. He has provided easy to do deskercises to help you stay fit within the confines of your office.

9 simple but effective deskercise routines

Give these a try the next time you’re in the office. They’ll only take a moment.


Stand with your feet about shoulder-width apart and bring your hips back to lower yourself into a squat position, ensuring that your knees align with your toes. When reaching the lowest point of the squat, make sure your thighs reach parallel or lower, and position your elbows between your knees. Keep your chest up for maximum effectiveness and make sure you push through your heels to raise yourself back up.


Bottle dumbbell over-the-head press

Sitting on a chair, hold a bottle of water laterally in each hand, with your hands next to each ear. Press above the crown of your head, making sure your upper arm finishes by the side of your head.

Bottle dumbbell skull-crushers

Laying on the floor with knees up, holding a bottle of water in each hand, extending your arms over your chest, keeping your arms straight, tilt your arms 20 degrees so your hands are over your face. Bend your elbows so your hands come towards your shoulder, but do not allow your shoulder to move. Then extend your arm back to the start position, maintaining no movement in the shoulder.

Bottle dumbbell curls

Holding a bottle in each hand, have each arm extended to the side of your torso. Keeping your elbows tucked into your ribs, flex your elbows in until your hands almost align with your shoulders. Then slowly extend.

Reverse flyes

Resting your forehead on the back of your chair with bent knees, maintaining a neutral spine so that your torso is almost parallel with the floor. Hang your arms below your chest with a slight bend in your elbow. Pull your arms and hands out laterally so they end up horizontally on the floor and lower them slowly back to the start position.

Standing calf raises

Standing with your feet shoulder-width apart and toes pointed forwards, raise yourself up onto your toes, then lower yourself down. Repeat 20 times.

Push-ups on your desk

Placing your hands on the edge of your desk, bend your elbows to lower your chest towards the desk, then push off your hands to raise yourself back up.


Tricep dips on your desk

Facing away from your desk, place your hands on the edge and bend your elbows to lower your body whilst simultaneously bending your knees. Then push yourself up again.

Knee tucks

Sit at the edge of your chair and hold onto the arm of the chair. Bring your knees and ankles together and raise your knees.

Watch our full video guide on Deskercise below.

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