In the past few weeks, I have written articles about easy ways to strength train both while traveling, and while in a college dorm room. This week, I will highlight a couple of very easy techniques to get fit and muscular, all without leaving your office, or even your desk. We spend most of our time at work, so it is a perfect time to work on muscle-building, as well as general health.

Back. To exercise your back, Mark Beier, of Crunch Fitness, suggests this exercise technique. Stand facing your desk chair, bend at the waist, and attempt to grab the arms of the chair. Keep your abs tight, with your arms bent slightly, and your back flat, and slowly try to pick up the desk chair off of the ground. Beier suggests doing two sets of twenty.

Glutes. It is easier than you might think to get a great butt, all while on a conference call. Always remember the timeless and easy butt exercise: squats. Stand with your feet wider apart than your hips, push your hips backwards to shift your body weight onto your heels, and then slowly lean forward 45 degrees. While in this position, lower your hips to knee level. While standing up, be sure to tightly squeeze your butt. This should be repeated up to 15 times in a session.

Triceps. This is where we start getting into the more interesting way to work out while on the job. To work on your triceps, many trainers recommend doing dips in your office chair. Put your rolling office chair securely against a sturdy wall. Sit in the chair with your hands under your butt, and then scoot off of the chair. Keep your legs straight and together, all while balancing on your heels. Bend your elbows 90 degrees, and then slowly straighten your arms. Repeat this 15 times, and you will see results in only a few short weeks.

Abs. Lower body lifts are perfect for the cubicle workout strength training routine. Sit up straight in your chair, and extend your right leg forward. Lift it off the chair, and then hold it for a solid ten seconds. After that, slowly relax. This should be repeated about 6 times with each leg. This exercise is sure to get you better abs, and it is so inconspicuous your co-workers will never know.

Abs 2.0. Replacing your office chair with a stability ball is an almost certain way to sculpt your abs. While at work, sitting on a stability ball will work on the muscles of your core without distracting you from your daily desk tasks. Keep your back straight, and you will be utilizing all of the muscles in your core for balance and strength. Start at using the ball for one hour per day, and work you way up to an 8-hour long strength-training extravaganza.

Gaining strength at work is easier than you think.  Try these simple exercises, and say hello to a stronger you.