Fittest Loser At Work Challenge tip: Desk exercises

Trying to get into shape when you're sitting at your desk 9+ hours a day is tough.

Sitting doesn't have to equal sedentary.

Try these exercises while you're busy on those spreadsheets (or sneaking a peek at cat videos on Facebook):

Leg straightener

Sit upright in your chair, leaning slightly forward. Lift one left at a time and tighten your muscles for 5 to 10 seconds. Do 10 sets on each side, twice a day.

Glute scrunches

Sit up straight in your chair with feet flat on the ground. Tighten your glutes for 5 to 10 seconds. Do 10 sets, twice a day.

Pelvic tilt

Sit in the middle of your chair with both feet flat on the floor. Arch your back, then use your abs to pull your hips under your stomach, just as if you were on the floor doing a crunch. Hold for 4 seconds. Do 10 reps, three to four times a day.

Seated mermaid

Sit straight in your chair. Inhale as you reach your right arm toward the ceiling. Exhale slowly as you bend from the waist, reaching your arm toward the left. You should feel a stretch along the right side of your body as you let your head hang down to the left. Inhale as you slowly sit back up. Repeat on the other side. Do 5 reps on each side, twice a day.

Magic carpet ride

If you're finding those exercises a bit too simple, try the magic carpet ride. Put your hands on your armrests and push up so your glutes are floating above your seat. Tighten your abs and pull your legs up in a cross-legged position and hover for 10 to 20 seconds. Do 5 reps.