Best Isometric Exercises to Do at Your Desk

You might want to sit down for this…well actually, get up!

Because recent studies have shown that sitting in one place for long periods of time is even more dangerous than we thought. Prolonged periods of sitting have been linked to an increased risk of diabetes, heart disease and cancer. And yet, most of us have to sit at our office, for an average of 6 to 8 hours every day.

To offset these risks, it’s important to get the right amount of exercise. But if you’re spending so much time at work, how can you find the time to get that workout in?

You don’t need to hit the gym before work every day to get in shape and keep your muscles strong. Even integrating a few minutes of desk exercises can make a huge impact. Not only will it reduce your risk of injury and get your circulation flowing, but it can also help you have better posture, improve your mood, and increase your energy and productivity. With isometric exercises, you can get those gains without even leaving your chair. Try integrating these moves into your workday:


If you have a chair, you can do this exercise. Not only is it easy to do while working, it strengthens all of those essential arm and back muscles that help you have better posture while sitting at your desk, which will help avoid back pain.

Here’s how to do it:

  • Place Activ5 between the back of your right elbow and the back of your chair
  • Keep your elbow bent at 90 degrees
  • Squeeze your back muscles as you push your elbow back into Activ5
  • Repeat on opposite side


The Clamshell is one of the easiest leg exercises you can do at your desk, and you won’t even have to stand up or change positions. Do this move for a few minutes each day and you’ll be on your way to perfectly toned legs in no time.

Here’s how to do it:

  • Place Activ5 sideways between both heels
  • Press with both heels as you squeeze your outer thighs

Zen Chest Press

Typing on a computer all day causes stress to both your arms and chest. Combat potential sore muscles with this easy isometric variation of the classic chest press – with no weights required.

Here’s how to do it:

  • Hold Activ5 between both hands in a prayer position with your elbows facing out
  • Position hands so your palms are just above eye level
  • Press Activ5 with both palms by squeezing your chest muscles

Trunk Rotation

Strengthening your core and getting the proper stretches in are essential to help fighting against the pain you may feel from sitting in a chair all day. Focus on your upper body strength while barely moving a muscle with the Trunk Rotation.

Here’s how to do it:

  • With your right palm, hold Activ5 against your front left shoulder
  • Keep your left arm relaxed by your side
  • With your back straight and both hips square, slightly rotate your torso to the right
  • Repeat on opposite side

Pistol Squat Crush

If you’re looking for one exercise that really packs a punch, the Pistol Squat Crush is for you. It works your glutes, hip flexors, abductors, adductors and quads, while giving you a great hamstring stretch, too.

Here’s how to do it:

  • Place Activ5 under your right heel
  • Extend your left leg straight out in front of you
  • Press your heel into Activ5 as you squeeze your right glute
  • Lift your toes off the ground if necessary
  • Repeat on opposite side

It may seem daunting to get enough exercise while balancing work, errands, family, and anything else life may throw at you, but even just a few minutes of exercise a day will make a big difference. Isometrics are the perfect way to strengthen, tone and stretch your muscles no matter where you are.

For the easiest way to get fit at work, keep your Activ5 isometric training device right next to you, at your desk. When paired with its user-friendly app, (available on iOS or Android), you can get access to 100+ workouts, and even track your progress over time. Check out the “office” category for more moves that will help you get a great workout in, without ever leaving your chair.

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