Raise your legs up onto the tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds. Hold for ten seconds and then repeat 30 times.
For buns of steel, clench your buttocks and hold for ten seconds. Do 10 reps. This exercise can be done totally undetected by co-workers
This strengthens your leg muscles and abs, just straighten your legs under your desk and cross one on top of the other. Press down with the top leg and hold until your muscles start shaking! Be sure to maintain an upright posture as you hold this position for the best results!
Rotate at the waist while remaining seated. Rotate as far to the left as you can and hold for five seconds, then repeat on the right. Hold the backrest of your chair with your hands for extra support.
Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift each leg until it touches the underside of your desk. This helps to strengthen your thigh muscles and your core.
Move to the edge of your chair and hold onto the sides for balance. Slowly lift your knees toward the ceiling, so that your feet leave the floor. For an added challenge, hold every 5th rep for 15-30 seconds.