Pain Free Working

How to Lose Belly Fat While Sitting at Work

If you have a desk job, you may or may not have noticed that you spend too much time sitting and not moving enough throughout the day. Sitting at your desk for most of the time has a ton of consequences such as becoming physically inactive, developing a sedentary lifestyle, and even risk suffering from a number of health issues like obesity, chronic music ache, diabetes, and even cancer. 

One of the obvious physical consequences of prolonged sitting is acquiring belly fat. According to a study, belly fat develops when you put too much pressure on the buttocks and hips. Good news though, there are ways that you can shred that belly fat even if you’re at your desk! By making healthier choices in your lifestyle such as having a healthy meal combined with exercise, you can burn a few extra calories while sitting at work. Check them out! 

Healthy Eating and Mindful Snacking

While you’re at work, it may be very tempting to just grab chips from the vending machine or take a snack from the break room, especially when you’re too busy to eat anything else. While chips, cookies, and other snacks are a quick solution to your hunger, they’re definitely not the best thing to have, especially if you want to avoid gaining extra weight. 

Of course, this doesn’t mean that you’re not supposed to eat at all. Instead, keeping healthy snacks and meals at your desk is the key to achieving your weight loss goal. Food such as fruits, vegetables, whole grains, and healthy proteins can help in trimming your belly. It’s suggested that you take a little time each week to plan ahead what you’ll be eating so that you’re always ready to munch away. 

Meals such as a lean meat sandwich, whole wheat bread, hummus with carrots and celery sticks, broth-based soups, chicken or fish-based entrees, and more make for a good lunch. Snacks like yogurt, apples, bananas, whole-grain crackers, nuts, and the like are great choices to have in handy when you’re feeling munchy while doing your tasks. With these food options, you can save yourself from earning more calories and stave off fat in the belly. 

Desk Exercises That You Can Do to Lose Weight

Having healthy meals can benefit the body greatly. But of course, it won’t be enough to burn fat acquired over time. Aside from making changes to your diet, adding an exercise routine can help you lose the belly. Muscle is more metabolically active than fat, leading you to burn additional calories at rest when you have more muscle.

If you can’t get up from your desk to take a walk or you may not have free time after work to hit the gym, don’t fret, you can still burn fat and lose weight while sitting at your desk. Here are some chair exercises that you can do to improve your health and keep your core in great shape. You can also make use of these exercises as a way to give yourself a bit of free time at work and help you feel more refreshed. Try them out! 

Above the Chair Body Lift

This exercise can help in toning your back, core, and shoulder muscles. When doing this workout, make sure that your chair isn’t a rolling one. Hold the arms of the chair tightly while seated. Next, lift your body above the seat, making your hips and legs hang in the air. Use your abdominal muscles to raise your knees to your chest as much as you can. Stay in this position for 15 to 20 seconds, then slowly return to the original position. Take a break for a couple of seconds before repeating it 4 more times.


This exercise targets the fat on your sides and the hips. For this one, start by sitting on your chair and keeping your feet flat on the floor. Extend your arms out at the level of your shoulders. Next, turn your upper body to the right, bend, and touch your left foot with your right hand. Remember to keep your arms straight. Hold the pose for a couple of seconds as you feel a gentle stretch and then return to the original position. Afterward, bend to your right foot, touching it with your left hand. Repeat for 20 to 30 times, alternating sides with each bend. 

Knee to Chest Lift

Doing this exercise can strengthen the core muscles, improve digestion, and burn fat all at the same time. Sit on a chair, keep your back straight without touching the backrest as much as possible. Place your feet on the floor hip-width apart. As you keep your back straight, raise your right knee, and pull it to your chest.

Place your hands on your shin to stretch your lower abdominal muscles. As you do that, remember to keep your stomach sucked in. Hold for a few seconds, and do the same motions on the other side. Alternate between your knees as you repeat for 20 to 30 times.

Double Knee Lift

The double knee lift works your abs effectively and gently at the same time. Start by pressing your legs together as you sit. Next, hold the sides of the chair with both hands. Keep your back straight as you lift your knees. Pull them to your chest. Your abs should feel tense as you do so. Put your feet down but don’t touch the floor. Repeat for about 10 to 20 times.

Oblique Muscles Strengthening

Compared to the previous exercises we’ve mentioned, this one requires you to stand for a greater effect. Of course, you’ll still be needing your chair. This exercise can strengthen your glutes and trim the calories around your waist and tummy. 

Stand behind the chair and lean on the backrest or the armrest with your left hand. Next, raise your right hand above your head and then move your raised hand down slowly. At the same time, lift your right leg so that your hand can touch the heel of your foot. Return to the starting position and repeat for 10 to 15 times. Switch to the other hand and leg and repeat for 10 to 15 times. Do about 4 sets on each side.

The road to a flat belly isn’t impossible at all! By having a proper diet and doing exercises, you can lose all that stored fat and calories, leading to an overall better health and well-being. Apart from the exercises mentioned here, adding aerobic exercises and strength-training can also help as well. As always, if you feel any discomfort, it’s best to seek the advice of a medical professional. Stay safe and stay healthy! 

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.