I do this 5-minute desk exercise every day to stop back pain, tone my abs and improve posture
I don't have one of the best standing desks or a fancy chair to support my posture. My 'desk' is my living room table, and I hunch over a standard swivel chair while staring at my small laptop screen.
Clearly, my setup is not ideal for spine health or posture, so I started doing one simple exercise every day while sitting in my chair. The bonus is that it also strengthens your core, so I get to train my abs while I work.
The exercise is just standard oblique twists you would normally do on the floor in a traditional ab workout, but seated. Keep reading to see how you can try it yourself and the benefits I've noticed so far.
How to do chair oblique twists
Sit tall in a swivel chair and lightly hold the edge of your desk for support.
Lift your feet just off the floor and engage your core.
Slowly twist your torso to one side, using your hands to guide the motion if needed.
Return to the center, then twist to the other side.
Repeat for at least 10 controlled reps on each side.
No swivel chair? Sit upright, lift your feet slightly, extend your arms in front of you, and rotate your torso side to side, keeping the movement controlled and driven by your core.
Or if you're due for a home office upgrade, my colleague Anthony has spent over 5,000 hours testing all the best office chairs to help you find the right option.
I do this quick chair exercise every day to beat back pain and strengthen my core while I work — here's why I'm hooked
To be clear, I'm not twisting in my chair all day long. I usually use this as a quick 5-minute screen break instead of grabbing another unnecessary coffee. During that time, I aim for 10–15 reps per side, completing two to three rounds.
It helps undo the effects of sitting too long
Sitting at a desk for hours has a way of turning my back into a stiff, grumbling reminder that I've been sitting too long. Even with a decent chair, a few hours in and I can feel tension creeping in before I even realize it.
I've started doing oblique twists right at my desk, and honestly, they make a bigger difference than I expected. As you twist side to side, you feel your torso stretch, your spine rotate and your muscles wake up. It's a tiny move, but it's enough to keep your body from turning into a hunching, stiff mess and to remind you to check in with your posture.
Even just a few reps each hour makes getting out of your chair, reaching for things, or turning to talk to someone feel smoother. Over time, these little movements help ease stiffness, support spine mobility and make the workday feel less like a battle against your own body.
You can build a stronger core from your desk
Who knew you could be toning your abs while sitting at your desk? I certainly didn't until I tried these seated oblique twists. When I focus on engaging my core with every rep and gradually increase the number of twists, I can really feel my obliques working, and you will too if you pay attention to your form.
I'm not claiming I've built a six-pack in a week of doing this exercise, but you can genuinely feel your muscles firing and getting stronger even after a few sessions. The obliques are just one part of your core, but seated twists also help engage the deep muscles that support your spine and posture.
If, like me, you don't enjoy floor-based ab workouts, this move is a game-changer. By carving out a few reps throughout your workday, you can strengthen your core while staying productive.
It boosts focus and breaks up mental fatigue
It gives your brain a quick reset. I've noticed that after a few seated oblique twists, I feel sharper, more alert and ready to tackle the next task. You might notice the same. Those side-to-side movements don't just wake up your body; they help shake off the mental fog that builds up from long stretches of sitting and staring at a screen. Even a few reps can break up the monotony of your workday and give your mind a little boost, making the rest of the day feel a bit more manageable.
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