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Typically, many adults sit at a desk all day and barely have any time to work out. What many people don’t realize is that prolonged sitting is actually harmful to your health. While working hard and being ambitious is always great, translating that ambition from your desk to the gym isn’t always possible with a packed schedule! However, sitting at a desk all day in an office doesn’t necessarily have to mean spending it inactive. There are various office appropriate workouts you can take a few minutes out of your day to try out. Whether you’re an avid yogi or aiming to strength train, try toning your various muscle groups with these convenient and effective exercises.

Shoulder blade squeezes: For improved hunched posture after sitting at a desk all day, try out shoulder blade squeezes. Stand up from your desk and pretend you are holding a pencil between your shoulder blades. Slowly squeeze them together for 10 seconds and release. Repeat this action for 10 times, in order to achieve a simple yet strengthening workout.

Yoga: If you’re unable to make it to your usual yoga studio, you can always break out a mat in the conference room and practice your asanas. Whether you’re a novice or a seasoned guru, yoga requires very little space and can also help to calm you down during particularly stressful business days.

Tricep desk dips: Want to strengthen your arms? Facing away from your desk, gently place your hands shoulder-width apart. With your legs extended and bend your arms while dipping down. Mostly straighten to keep tension on your triceps and off your elbow joints. This arm exercise is quite simple and can be done on any desk. Try three reps of 10.

Wall sits: Take a break from sitting in a chair, and stand up against a blank wall space. This exercise will ultimately tone your quads. Take a seat at a 90 degree angle for 30 seconds and then slide back up. Repeat this action a few times to feel the ultimate burn.