Quick Exercises To Do At Your Desk

OK, so you may get some funny looks if you start working out in your cube—but remember, every little bit counts. "Even if you can only exercise a little each day, it still makes a huge difference to your overall mental and physical health," says Meri Hurst, a certified personal trainer and co-owner of the Training Zone in Atlanta. All you need for the following exercises, recommended by Hurst, are an eight-inch ball (one that's firmer than a Nerf but softer than a soccer ball) and hand weights. Both are inexpensive, and you can easily store them in a desk drawer. To make any of these exercises more challenging, slow the cadence of each repetition.

Exercise ^#1: Leg extensions
Muscles worked: Quadriceps and core
Reps: Two sets, 15 reps each side
Sit up tall on the edge of your chair (or on the edge of your desk if your chair rolls) with your shoulders over your hips. Keeping your rib cage lifted, raise your left leg off the chair, draw your navel in, and exhale. Next, extend your leg forward, keeping your toes pointed. Pull the leg back in and return the foot to the floor. Repeat. Switch sides.

Exercise ^#2: Ball squats
Muscles worked: Lower body
Reps: Two sets, 15 reps each
Standing up straight with your back to your chair, place the ball between your legs about an inch and a half above your knees. Cross your arms and place your hands on your shoulders. Lifting your rib cage and drawing your navel in without tucking your tailbone, sit back on your heels and lower your buttocks until it touches your chair. Engage your inner thighs by not letting the ball drop, and return to the starting position. Repeat.

Exercise ^#3: Biceps curls
Muscles worked: Biceps
Reps: Two sets, eight to ten reps
Sit on the edge of a stationary chair. Holding your hand weights, begin with your arms straight down by your sides. Keeping your elbows in close to your body with your rib cage lifted and your navel in, lift the weights so your hands come toward your shoulders. Lower to starting position.