Trainer reveals 5 exercises to burn fat right at your office desk

Burn, baby, burn — all from your office desk.

Top personal trainer James de Lacy, 33, has revealed five tips for getting fit, and the good news is that they’re all exercises you can do right from your chair at work.

“These [five] exercises train the quads, hamstrings, core, hip flexors, chest, shoulders, and triceps,” Lacy told NeedToKnow.co.uk.

Over the years, there have been multiple reports that tout the potential health dangers of sitting all day.

The Post previously reported that being seated all day can pose an increased risk for future health problems and even death.

A 2017 study published in the Annals of Internal Medicine that researched about 8,000 adults found that there was an association between prolonged sitting and the risk of early death.

Lacy, who has more than 15 years of training experience, explained that it’s best to address certain issues that arise from sitting at a desk, like poor posture, with a “proper exercise routine.”

Photo of a man doing a leg lift. — A personal trainer has revealed some fat-burning exercises you can do from the comfort of your office desk and chair.

Photo of a personal trainer. — “These [five] exercises train the quads, hamstrings, core, hip flexors, chest, shoulders, and triceps,” Lacy told NeedToKnow.co.uk.

Photo of a man with a chair. — Many of these exercises you can do with just a chair.

“Contrary to popular belief, there’s no such thing as poor posture,” Lacy, from Austin, Texas, US, told Jam Press.

“The problem is spending prolonged time in a single position without moving,” he added.

Here are some of his top tips for burning fat — all from the comfort of your office desk or chair:

1. Seated leg lifts

Photos of someone doing an exercise in a chair. — Seated leg lifts can work out your lower legs.

If you are looking to strengthen your legs and your core, it’s easy to do some leg lifts sitting down in a chair.

“For seated leg lifts, this can be done by sitting on the edge of the chair, straightening one leg and lifting it slightly so your thigh is off the chair,” Lacy explained to Jam Press.

According to TODAY, leg lifts can not only have benefits on your balance and stabilization, but can help to strengthen the hips as well.

2. Chair Swivels

Photo of a man leaning on his desk. — Chair swivels can help to work on your abs.

“Chair swivels involve holding the edge of the desk, swiveling the chair from side to side,” Lacy explained.

Doing this exercise can help to strengthen your core and tone up your abs, according to PureWow.

Having a strong core is extremely important, as it can have a positive effect on everything you do, including playing sports, having sex and even housework, per Harvard Health.

It can even benefit your posture.

3. Desk push-ups

Photo of someone doing a push-up on a desk. — “Lower your chest to the desk and push back to an extended arm position,” Lacy said.

If you’re looking to get in a few push-ups during the day, you can definitely do so from your desk, according to Lacy.

“For these you should stand up and place your hands on the desk while leaning forward,” he explained.

“Lower your chest to the desk and push back to an extended arm position.”

Not only can push-ups burn calories, but they work multiple different muscles in your body at the same time, according to Nike, and can improve upper body strength.

4. Chair leg extensions

Photo of a man doing a push-up. — Chair leg extensions can work the quads.

Similar to seated leg lifts, all you need for this one is your office chair.

“Chair leg extensions are done by sitting on the edge of your chair, and extending your legs to roll backwards,” Lacy instructed.

This exercise primarily works your quad muscles in the front of your thighs, according to VeryWell Fit, and is fantastic for building up strength in your lower body.