How to Strengthen Your Core at Your Desk

The typical office worker will sit at their desk for over 1,300 hours this year. And those who sit longer at work are likelier to sit outside of work, too. There are several health risks of sitting for long periods like this, including an increased risk of cardiovascular disease, type 2 diabetes, and weight gain. However, this is preventable with good posture and more regular movement, including through strengthening your core.

The good news? You don’t need to hit the gym to build core strength — you can strengthen your core at your desk, where you're already spending a significant amount of time, to help prevent back pain, improve focus, reduce fatigue, and boost overall mood. Here’s how.

1. Active Stool

Active stools, otherwise known as ergonomic or movement stools, feature a rounded or "wobble" base that requires you to maintain balance, promoting micro-movements that engage your core and strengthen your abdominal and lower back muscles. Seats and backrests also tilt and conform to body movements, helping to prevent postural discomfort and long-term damage. 

This is also known as ”active” sitting — flexibility and movement while sitting down  — which encourages freedom of movement. Research has found this has several benefits. On top of strengthening core and back muscles (and preventing atrophy), it reduces static loads on joints, ligaments and tendons, promotes circulation, encourages spinal mobility and improves focus and alertness. 

Look for a stool that swivels and promotes see-saw movement so you can move back and forth or side to side, as this is most effective for core engagement and blood flow. We recommend the Evo Movement Stool or the Cloonch and Younit Sit-Stand Stool to keep your core muscles engaged. 

2. Posture Ball

Standing on one foot can keep your core muscles engaged. Using an exercise ball (or posture ball) can help with this. As well as supporting you to stand on one foot if you're using a standing desk (more on that below), posture balls promote constant micro-adjustments that help build core strength. Their lack of back support also encourages better posture and stronger core engagement.

One study found that the use of these balls at work decreases the likelihood of reporting pain from regular office chair use from approximately 45% to 21%. Indeed, in these participants, use was associated with improvements in perceived posture, perception of overall balance, energy levels, job performance, safety, and pain. 

To get the most out of your posture ball, choose a ball that allows your knees to be at a 90-degree angle when seated and remember to engage your core while using it. 

3. Standing Desk

Standing, on its own, doesn’t tend to build muscle unless you are performing strengthening and resistance exercises while you’re standing up. However, the dynamic nature of standing desks encourages your abdominal and core muscles to be active and can help remind you to move. 

This is where a standing desk can help. A standing desk, also known as a sit-stand desk or stand-up desk, is a desk that can be modified to accommodate both standing and seated positions. This has several benefits for your health, including helping to encourage movement and activate core muscles. 

Remember that awkward, repetitive postures should still be avoided (amongst other standing desk mistakes). To get the most out of your standing desk, you need to maintain proper posture. Endeavour to: 

• Stand with your feet hip-width apart.
• Ensure your elbows rest at 90° and your screens are at eye level.
• Engage your core while maintaining a neutral spine.
• Use an anti-fatigue mat for additional support.
• Alternate between sitting and standing at a pace that suits you.
  

If you don't want to invest in a brand new standing desk, you can look at converting your regular desk into a standing one. 

4. Desk Exercises

Without special equipment, you can strengthen your core with simple, desk-friendly exercises. 

One of the simplest ways to strengthen your core is by engaging it while sitting. This means sitting up straight, pulling your belly button slightly inward, and maintaining a neutral spine. An ergonomic chair can help promote proper posture, making this easier.

But in addition to this, you can incorporate more “active” exercises too, such as:

• Seated Leg Lifts: Sit tall, engage your core, and lift one leg at a time for 10–15 seconds. Draw in through your lower abdominal muscles and breathe.
• Seated Bicycle Twists: Lift your feet off the floor, rotate your torso, and alternate elbow-to-knee touches.
• Seated Reverse Jack Knives: Sit on the edge of your chair, lean your torso back and extend your legs out in front of you. Then, tuck into a crunch, extend back out and repeat.
• Pelvic Tilts: Tilt your pelvis forward and backward to activate your core.
• Standing Ab Squeezes: While standing, contract your abdominal muscles and hold for 10 seconds.

And don't forget the benefits of a good ol' stretch! Stretching can help counteract the effects of a sedentary lifestyle beyond strengthening your core. 

All in all, strengthening at your core doesn’t take extra time - it just requires you to incorporate it into the time you already spend at your desk with the right tools to support it. We recommend that you use active and sit-standing options like sit-stand stools, posture balls and a standing desk, as well as engaging in desk exercises, to build core strength. 

Looking for a sit-stand stool, ergonomic chair or standing desk for your home, office or workspace? Check out our collection of ergonomic office chairs, standing desks and accessories, available for next working day delivery if ordered by 3pm. Our desks come with a 7 year warranty, 30 day risk free return, as well as access to a UK-based customer service team to answer any questions that you might have.