Core, 77 moves
Core exercises for desk workers
“Hours of slumping let your middle switch off. Sitting up straight has started to feel like effort.”
Your core holds you up, and a chair does that job for it all day. These moves wake it back up, from quiet seated pelvic tilts and twists to planks, dead bugs and bird dogs for when you have floor space.
Pick the level that suits the day. Desk Gym only includes floor moves if you say you're happy getting down there.
- 7 seated
- 14 standing
- 57 on the floor
- 2 free in Desk Gym
Seated pelvic tilt Roll your pelvis back and tuck your tailbone under. See the steps All 77 core moves
-
Seated cat-cow -
Seated hand-to-thigh brace -
Seated knee tucks -
Seated leg scissors - Seated pelvic tilt
-
Seated side bend -
Upper-body turn -
Band anti-turn presses -
Band low-to-high diagonal pulls -
Band overhead anti-turn holds -
Burpees -
Diagonal arm sweeps -
High knees -
Inchworm -
Opposite hand and knee touch -
Small standing hip circles -
Standing triangle side stretch -
Supported cross-body balance reach -
Toe touches -
Wall-lean knee lifts -
Cat-cow stretch -
All-fours shoulder taps -
All-fours side toe slides -
Archer push-ups -
Bear crawl -
Bear hover foot lifts -
Bear hover side steps -
Bear plank -
Bent-knee boat hold -
Bent-knee side plank -
Bicycle crunches -
Bird dog -
Bird dog with knee tuck -
Boat knee extensions -
Bridge heel lifts -
Chair-supported inner-thigh plank -
Crab walks -
Crunches -
Dead bug -
Fire hydrants -
Flutter kicks -
Forearm plank knee taps -
Glute bridge march -
Half burpees -
Heel taps -
High plank leg lifts -
Hindu push-up sweep -
Hollow body hold -
Hollow-body rocks -
Lying alternating arm lowers -
Lying bent-knee foot taps -
Lying double bent-leg lowers -
Lying figure-four knee roll -
Lying leg raises -
Lying opposite hand-to-knee press -
Lying single-leg reaches -
Lying tabletop hold -
Mountain climbers -
Plank -
Plank forearm-to-hand transfers -
Plank jacks -
Plank shoulder taps -
Prone swimming -
Push-up shoulder taps -
Reverse crunches -
Reverse plank -
Reverse tabletop lift -
Russian twists -
Side plank -
Side plank hip dips -
Side plank leg lift -
Side plank reach-throughs -
Single-knee opening -
Sprawls -
Squat thrusts -
Torso twist -
V-ups
Little habits that help
- Sit tall for a few breaths every hour, as if a string lifts the top of your head.
- Breathe out as you brace. Never hold your breath.
- Slow and controlled beats fast and sloppy.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about core stretches
Can I work my core while sitting at a desk?
Yes. Seated pelvic tilts, seated side bends, upper-body turns and seated knee tucks all happen in a chair.
Are floor exercises included?
Yes, for when you have the space. Planks, dead bugs, bird dogs and glute bridges are in the library, and you choose whether Desk Gym includes floor moves.