If you’re like us, your favorite desk workouts involve putting your feet up and taking a load off after a long day at the office. But ever since the advent of the work-from-home (WFH) movement in early 2020, home offices and home gyms have inevitably collided. Moreover, the desire to get up and move while working from home is pretty strong when you spend so much time alone.

That’s why the Ilant team is bringing you our favorite exercises to do at your desk today. If you’re looking for ways to get the blood flowing in your legs, we’ve got it here—so keep reading!

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Chair Exercises

Chairs can be pretty versatile workout tools if you know how to use them correctly. These sitting exercises are also a great way to break up the monotony of the workday while simultaneously building muscle.

We love tricep dips on chairs—they’re challenging but easy enough for beginners. Position yourself on the edge of your chair with your hands perched by your sides, facing forward in the same direction as your feet. Walk your feet away from the chair so you have to support yourself with your arms. Slowly bend your arms and lower your body before pushing yourself back up again. You should feel it in your triceps!

A word of advice: Don’t use your trunk to lift and lower yourself, only your arms. Engage your core and keep it as flat as possible for maximum results.

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Desk Exercises

Like chairs, desks also come in handy for easy office exercises. After walls, they’re our next favorite piece of unconventional workout equipment.

We love desk push ups, which are precisely what they sound like. Lean against your desk with arms out a bit farther than shoulder width, and lower yourself until your chest nearly hits the desk. Remember to keep your arms straight when in the starting position! Aim for a set of ten to start.

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Wall Exercises

If you need to step away from your desk for some exercise, we’ve got you covered there, too. While this is more of a stretch than a workout, it is still great for fixing posture after hours of slumping over your desk.

Stand about a foot away from the wall and hold your arms together at a 90-degree angle with prayer hands. Lean your elbows against the wall so your back is arching slightly. Try to bring your body and head down through your arms. You should look at the floor while doing this, as you want to stretch your shoulders, upper back, and triceps. Hold this for about 30 seconds at a time.

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Beat the Burnout

Working from home—or anywhere, really—doesn’t mean you have to ditch exercise altogether while on the clock. Sometimes, getting up and moving can be the best for your body and mind at work. Why? Because it’s a great way to refresh and reset before you clock out.

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