https://www.healthline.com/health/fitness/office-exercises#exercises-while-sitting

17. Oblique twists

Muscle groups worked: obliques

How to do them:

1. Sit in a swiveling chair with your hands holding the edge of your desk.
2. Spin yourself as far you can to one side using your hands, then switch to the other side.
3. Repeat for at least 10 reps on each side.

Note: If you do not have a swivel chair, you can bend your arms up in front of you and turn your body to the right and left. Just make sure to move from your core.

18. Seated bicycles

Muscle groups worked: obliques and abdominals

How to do them:

1. Sit tall, with your feet flat on the floor and your hands behind your head.
2. Lift one knee and twist your opposite elbow toward it.
3. Return to the start position.
4. Repeat at least 10 times on each side.

19. Leg lifts

Muscle groups worked: core, quads, and hip flexors

How to do them:

1. Sit tall in your chair with good posture.
2. Lift one leg straight until your hamstring comes off the seat.
3. Hold for at least 20 seconds and repeat on the other side.

20. Seated knee-to-chest

Muscle groups worked: abdominals

How to do it:

1. Sit in a chair, with your legs straight out in front of you.
2. Hold the bottom of your chair for support and pull your knees in toward your chest.
3. Return to the starting position and repeat at least 10 times.

21. Glute squeezes

Muscle groups worked: glutes

How to do them:

1. Sit tall in your chair, with good posture.
2. Contract (squeeze) your glutes as hard as you can for 10 to 30 seconds, then relax.
3. Repeat 10 times.

22. Seated leg extensions

Muscle groups worked: quads

How to do them:

1. Sit tall, with your feet flat on the floor.
2. Lift one leg until it's parallel with the floor and straight out in front of you by contracting (squeezing) the muscle on the front of your upper thigh.
3. Hold for a second, then lower back to the starting position.
4. Repeat 10 times on each side.

23. Seated windshield wipers

Muscle groups worked: abdominals and obliques

How to do them:

1. Sit in your chair, with your palms gripping the seat for balance and your legs extended out straight and off the floor.
2. Move your legs as far as you can to the right, keeping your feet together.
3. Switch sides by moving your legs as far as you can to the left.
4. Repeat at least 20 times.

24. Seated flutter kicks

Muscle groups worked: abdominals and obliques

How to do them:

1. Sit with your legs extended out in front of you.
2. Lift one foot up about 6 inches and pause for a moment.
3. Return that foot to the ground while lifting the other foot up about 6 inches.
4. Repeat at least 10 times on each side.