So many of us work behind desks all day. We sit in our cubicles, working on the computer, talking on the phone, and miss out on great opportunities to tone and exercise. That’s right—there are many easy exercises that you can do right at your desk, in your solitary cubicle. Check out the following ten exercises that will help you get in shape at work:

1. Cubicle Stretches

It’s easy to stretch while sitting in your cubicle. First, work with your neck, tilting it slowly from side to side and then forward and back. Next, roll your shoulders backward and forward. These simple stretches will prepare you for the oncoming cubicle workout.

2. Desk Football Drill

While sitting at your desk, pump both of your arms over your head consistently for thirty seconds. Now alternate to rapidly tapping your feet against the floor for thirty seconds, non-stop. Alternate between these two exercises three to five times for a quick aerobic boost.

3. Tone Those Legs

While sitting in your chair, lift one leg off the floor and extend it out straight; hold this position for three to five seconds. Now lower your foot, stopping just short of the floor, and hold it there, hovering above the ground, for three to five seconds. Alternate between legs five to ten times for a simple leg workout.

4. Chest and Shoulder Toning

Place both of your hands on your chair arms. Now slowly lift your butt off of your chair. Lower yourself down, stopping short of the seat, and hover there for a few seconds. Do this exercise ten to fifteen times to tone your chest and shoulders.

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5. Bum Toner

Want those buns of steel but can’t get up from your desk? Try this simple yet effective exercise. All you have to do is tense your buttock muscles. You’ll feel that doing this lifts you up higher in your chair. Hold each tensing motion for ten seconds and repeat ten times.

6. Work Those Calves

Sit with both feet squarely on the floor. Lift your heels off the ground and hold for a few seconds. Repeat ten times and feel the burn in your calf muscles!

7. Abs: Up and Over

Grab that water bottle you always carry around with you and hold it in both your hands, gripping it sideways. Sit with both feet flat on the ground, your back straight, and your abs sucked in. Now lift the bottle water into the air. Once your arms are in the air, bend to one side as far as possible, slowly. Repeat at least ten times, and then switch to the other side. This exercise will help tone your abs and lower back.

8. Twist it!

Again grab that water bottle in both hands. Put your arms out in front of you and twist to one side slowly and fluidly. Be sure to keep your feet flat on the ground and to move only your upper body. Repeat this movement ten times and then switch to the other side.

9. Lift Those Knees

Sit with your feet on the floor and your hands holding the sides of the bottom of your desk chair. Slowly lift your knees up as far as you can, keeping your back straight. Hold for as long as you can and do as many reps as you can.

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10. Do tricep dips in the break room

While waiting in line for the vending machine or waiting for the coffee to brew, do some tricep dips. Simply turn around with your back to the counter, grasp the counter with your hands, bend your elbows, and slowly dip down until your thighs are parallel to the ground. Every little bit helps.

These are just ten exercises that you can sneak in while at work—so get going!

Katrina Robinson is a guest writer and blogger for Viamedic.com, a safe U.S. medication facilitator with over 12 years of pharmaceutical experience. You can help kick the smoking habit by visiting our Stop Smoking Resource Center