10 Desk- Based Exercises to Strengthen Your Core

Relieve spinal pain and improve posture with core-strengthening exercises you can do right at your desk!


Sitting for long hours at work shouldn’t mean suffering from neck or back pain and weakened posture. This Desk-Friendly Core Strength Checklist is designed to help you discreetly activate and strengthen your core without ever needing to leave your chair. In just a few minutes each day, you can build core strength, improve your posture, and keep back strain at bay – all while staying productive at work.

This routine is specifically designed for busy mums and professionals who need quick, effective solutions without spending hours on exercises. Begin each day with these core-strengthening movements, and watch as spinal pain becomes a thing of the past.

In this guide you will discover:
  • 10 Core-Boosting Desk Exercises to reduce back pain and support good posture
  • Discreet Movements like seated twists, pelvic tilts, and leg lifts, perfect for the office
  • Posture Reminders to keep your core engaged and strong throughout the day
  • Quick & Easy to Follow: Designed to be done in under 5 minutes so you can get back to work feeling stronger and more focused
This guide is the ultimate tool for anyone who spends long hours sitting at a desk. With simple, effective exercises, you’ll be able to strengthen your core and protect your neck and back without leaving your seat or needing any special equipment.

Start building core strength while you work – and say goodbye to the aches and pains that come with sitting all day!

Just enter your name and email below to get instant access to 10 Desk-Based Exercises to Strengthen Your Core and start feeling the benefits of a strong, supportive core, even on your busiest workdays!

MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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