If your work or school schedule has you sitting by day and dancing by night, sluggishness can set during those post-lunch, pre-dance hours. Battle the energy drain with these quick yet effective exercises that you can do at your desk. You’ll fly through the rest of the day and get a jump-start on warming your muscles before your feet even touch the dance studio floor!

-For your back: Sit at the edge of your chair with feet flat on the ground. Exhale and bend forward letting your arms dangle by your sides. Hold for 5 seconds. Slowly roll up, making sure your head comes up last. Stretch your arms to the ceiling, raising your shoulders. Release and repeat 5 times.

-For your inner thighs: Place a water bottle between your knees, sitting straight up. Squeeze your thighs then release them halfway. Do 16 reps.

-For your core: Sit forward in your chair with your feet flat on the ground. Fill your water bottle and hold it above your head. With your back straight, slowly bend to the right as far as you can go while focusing on contracting your abs. Bring yourself back  to an upright position and repeat to the left. Complete 10 reps left and right.