Working long hours on your desk? Cosmopolitan shows you how to keep your body fit from your desk! 1)Seated Strong Woman Stretch your spine and work your core with this simple desk chair move. First, pull your body away from the chair back so you're sitting with a long spine. Then, take 10 deep breaths. With each exhale, pull your belly "in" to your back, like you would during a crunch. You'll feel totally relaxed afterward. Estimated calories burned: 15. 2)Chair Squats This one takes a steady chair—and some strong core work—to pull off. Sit on the edge of your chair with your arms either in front of you or above your head. Pull your body up to standing position and slowly inhale as you lower your buns toward the chair. Gently touch the seat with your rear and stand back up. Repeat 10 times. Bonus move: Hover your butt just over your chair for 30 seconds and feel the burn in your glutes and thighs. Estimated calories burned: 20. 3)Seated Arm Circles This one might seem easy, but you'll definitely feel it. Sit in your desk chair and extend your arms out to your sides, parallel to the floor. Rotate clockwise 20 times in each direction, and then circle your wrists 20 times in each direction. Estimated calories burned: 15. 4)Seated Torso Twist Sit and put your right hand on your left knee. Gently look over your left shoulder to stretch your back and hold for 30 seconds. Repeat on the opposite size—and don’t forget to breathe! Estimated calories burned: 10.