Keeping thighs toned can be done at your desk with thigh toning exercises. Exercising requires some effort, including taking time out of your day to work out. Taking time to workout every day may be a difficult task for some with a busy work schedule. The good news is that exercise can be done virtually anywhere, at any time. The key is to be creative when working with a limited amount of space, time and equipment. Here are 5 thigh toning exercises that you can try at your desk.
1. One-Legged Squat
Before performing this exercise, make sure your chair is stable and will not roll out from under you very easily. Sit with your buttocks towards the front half of the seat. Keep one foot planted on the floor, with the other leg slightly raised out in front. Keep your hands on the arm rest of the chair for support and balance. Slowly raise your buttocks off the chair about 6 inches, hold for one count, then slowly lower yourself back to starting position. Repeat this eight to 12 times, then repeat with the other leg. This will work all the major muscles in the thighs, as well as the gluteal muscles in the buttocks.
2. Leg Extensions
Sit upright on your chair with your hands resting on the chair for leverage. Straighten one leg out in front of you and contract your quadricep muscle as much as possible. Hold this static position for about three to five seconds, then lower back to starting position. Repeat this action between 12 to 20 times, then switch to the other leg. This is an exercise that can be repeated throughout the day at your desk without anyone ever noticing.
3. Thigh Muscle Static Contractions
Muscle strengthening and toning can actually be done without even moving the muscle at all. These are called isometric contractions, in which the muscle does not change length with its contraction. To perform this type of exercise, you would squeeze or contract a particular muscle with maximal exertion, and hold that position for a few seconds, then release. This works well to tone and strengthen muscles.
These can be done with all the muscles in the thighs. Begin by focusing on the inner thighs. Contract the inner thighs as much as you can, and hold it for 5 seconds. Relax and repeat between 12 to 20 times. Switch to the outer thigh muscles. Contract these muscles with maximal effort, and hold for a few seconds, and release. Continue this isometric contraction with the back of your thighs - or hamstrings. For your quadriceps muscles, straighten your legs out in front of you to perform these contractions. These exercises can be done periodically throughout the day at the office.
4. Hip Flexion
Sit upright in your chair with your hands on the arm rests for support. Bend one knee slightly so that it is a little more than 90 degrees. Slowly lift your leg up towards your body so that your knee is being driven towards your chest. Slowly lower your leg back to starting position. Perform 20 of these hip flexions on each leg. This exercise works the front of your hips and thighs, as well as your abdominal muscles, and can be done easily at your desk.
5. Inner Thigh Adduction
The inner thighs are a problem area for many women as they tend to be a spot where fatty tissue tends to deposit. Keep this area toned by squeezing the inner thigh muscles regularly. To perform an inner thigh press, use an object that can be squeezed, such as a rolled up towel or even your sweater. Place the object between your knees, and sit up straight with your abs tucked in. Squeeze the towel or sweater with full force, hold for a few seconds, then release. Repeat 20 times, for three sets for a great thigh workout at your desk!