This post originally appeared on The Zoe Report
When you have a crazy busy schedule, it’s important to squeeze in a workout any chance you get. Sitting at your desk might seem an unlikely place to exercise, but it’s actually totally practical (think about it, you’re parked there for eight hours after all) and effective.
Here are seven secret muscle-building moves you can do without your co-workers even knowing.
1. Stair walk
Instead of riding the elevator, vow to take the stairs every time you head up to your office. Focus on pressing your heels into the ground and tightening your glutes on every step.
Challenge yourself: For extra burn, take two stairs at a time.
2. Wall sits
Every couple of hours (maybe when the office gets quiet), stand with your back against the wall and slide down into a seated position. Hold for 30 to 60 seconds, and repeat as often as possible.
Challenge yourself: Step it up a notch by placing a stack of files on your thighs.
3. Heel raisers
The next time you find yourself waiting for your documents to print or coffee to brew, stand with your feet shoulder-width apart and press up onto the balls of your feet. Repeat three sets of 12 to 15 reps, or keep it up until your pages are ready.
Challenge yourself: Fire up those calves by doing one set at a time on a single foot.
4. Seated squeezes
Get the tightest glutes of your life by squeezing as you sit. Feel free to do this as often as you want throughout the day—you’re sitting there anyway.
Challenge yourself: Hold the squeeze 10 to 15 seconds for extra burn.
For the rest of the sneaky moves you can do, head to The Zoe Report.