Let’s be honest, during the winter time, for most of us, it’s hard to get outside to exercise and the cold weather gives you even one more excuse to stay in bed. So while many Americans are sitting more often during the day, why not tone up your lower body right there from your chair?
That’s right, just because you’re sitting down does NOT mean you have to be fat. Tone your upper and lower thighs, calf muscles and your buttocks with these five simple exercises. Take a look below:
Sit at the edge of your chair. Lift one leg with your toes slightly touching the ground.
Simulate painting each letter in the alphabet on the floor with your toes.
Then repeat the alphabet, but with your heel slightly touching the ground. Switch legs after completing the alphabet with your toes and heel at least one or two times through.
RELATED: Leg Exercises You Can Do Before Bed
1. Sit in a chair with your back straight, and your core engaged. Grip the seat of the chair lightly for support.
2. Cross one leg over the other, at the ankles. Exhale and extend your bottom leg until it is completely straight and parallel to the ground. (The top leg will lift as well, but keeping it relaxed will allow it to act as a “weight” for the active leg.)
3. Do 5 reps of lifting and lowering, then hold at the top for 10 seconds. Repeat 5 times.
4. Straighten both legs and lower to the ground, pause, then re-cross with the opposite leg on top. Repeat the exercise with
the opposite leg.
1. Grab a rolled towel or a medicine ball and place it between your knees. Make sure your feet are flat on the ground with your knees facing forward. Place your hands on either side of your hips.
2. While engaging the core muscles, lift both knees up about two inches toward your chest.
3. Extend both legs outward and squeeze the thighs inward. Hold the squeeze for 3 counts and then release.
4. Reps: 15 (keeping the towel or ball between your knees at all times).
1. Sit up straight in your chair with a neutral spine and extend your legs in front of you.
2. Place your palms on either side of your body, flat on the seat of your chair.
3. Squeeze your legs together, then lift them so your feet hover one inch off the ground and your thighs are lifting slightly off your chair.
4. Bring your legs 2 to 3 inches apart, then tap your legs together 15 times.
5. Release and lower your legs.
6. Reps: 5.
The easiest exercise you can do while working is buttocks squeezes. Just sit in your chair and squeeze your butt, and then release.
To make the exercise more difficult, hold the squeeze for a few seconds before releasing it. Try doing this for one minute, that’s one rep. Rest for 20 seconds, then do two more reps.
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