Exercises to Tone Thighs That You Can Do Sitting Down

You can tone your thigh muscles from your work desk.
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Whether it's arms that jiggle or abs that don't seem to tone, every woman has her problem areas. If your thighs are that area, a trio of healthy eating, fat-burning exercise and toning movements can help to reveal trimmer thighs. But if you're short on time or don't have a gym membership, there are still exercises you can do from a seated position to tone your thighs. Always check with your doctor before starting any exercise program to ensure you are in good enough health to begin.

Ball Squeeze

    Stash a small exercise ball roughly the size of a kickball under your desk at work or school, and you'll be ready to perform the ball squeeze exercise to tone your inner thighs. Place the ball between your knees and lean slightly forward, keeping your back straight. Concentrate on your inner thigh muscles as you move your knees in to squeeze the ball. Hold this squeezing position for five seconds, then relax your thighs, returning to your starting position. Repeat 10 to 15 times, wait 30 seconds and repeat for two additional sets.

Leg Circles

    The seated leg circle exercises are a take on the traditional Pilates exercise. From your seated position, straighten your right leg and point your toe. Imagine your toe as a pencil and start to move your leg in a clockwise motion as if you are drawing on a piece of paper. Hold your upper body as steady as possible, contracting your stomach muscles to stabilize your body. Repeat in this direction 10 times, then reverse the motion to make 10 counterclockwise circles. Perform on your left leg. Repeat for an additional set on each leg.


    The criss-cross exercise works both the inner and outer thighs from a seated position. You may wish to place your hands directly under our buttocks to provide support and stability to keep your body from wiggling. Extend your legs and open them slightly, no wider than hip width. Move your legs inward, putting your right leg over your left in a scissoring motion. Open your legs again, this time crossing your left leg over your right. You can continue to criss-cross for 15 seconds, rest and repeat for an additional 15 seconds.


    Grab an exercise band and tie it around your ankles at roughly shoulder-width apart. Keeping your upper body stationary and your left foot in place, take a small step with your right foot toward your right side. Keep moving your leg outward until your band will not let you stretch any further. Slowly move your foot in to return to your starting position. Repeat by stepping out with your left foot. Perform 10 repetitions on each side. Rest for 30 seconds and repeat for two additional sets.

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