Stuck at the Office? Try These Pilates Moves at Your Desk!

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“In authentic Pilates, we work on an apparatus called the Wunda Chair,” says Siler.

Oblique TwistSitting on the front of a swivel chair, place your hands palms down on your desk.

Ideally, your knees should squeeze together tightly and your feet should be lifted 1 inch off the floor.

Do 10 to 20 rotations.

Squeeze your knees together tightly and plant your feet firmly on the floor.

Inhale and press your navel up and into your spine as if you were being cinched at the waist.

Imagine you are a twisting vine growing taller from your roots.

Increase the stretch by lifting up in the chest as you increase the exhalation.

Inhale deeply as you return to your starting position.

Keep your shoulders pressing down and your arms outstretched.

Your feet are planted firmly on the floor and your knees are squeezing tightly together.

Hold your hands in a triangle behind your head (top).

Do not lift your shoulders as you perform these movements.

Inhale and press your hands upward on a slight diagonal forward.

Imagine you are rolling a large boulder up a steep mountain with your hands.

Use your core to control your movements.

Repeat this sequence 5 times.

Your feet are planted firmly on the floor and your knees are squeezing tightly together.

Begin making small, controlled circles with your arms as you raise them in front of you.

check that you are circling your entire arm from your shoulders not from your wrist or forearm.

Imagine you are holding a heavy bucket in each hand.

Do 3 to 5 sets of lifting and lowering your circling arms.

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