What Are The Outer & Inner Thigh Exercises That Are Done In A Chair?

Using a resistance band, you can adapt many standing inner and outer thigh exercises into a chair workout. The chair you choose needs to be sturdy with a straight back. Adding a resistance band allows you to adjust tension to your strength. A band that forms a complete circle is the best choice for these exercises. Inspect your resistance band for wear before each workout. Complete three sets of eight to 12 repetitions of each exercise.

Form

When performing exercises in a chair, pay attention to your form. Protect your spine by keeping your back straight and your abdominal muscles pulled in throughout all exercises. All of these thigh exercises should be performed with your hips at the edge of the seat. Place the palms of your hands on the seat of the chair behind your rear for support. Control the motion when you are returning to your starting position to increase the exercise's effectiveness.

Single Leg Inner Thigh

Place the right leg of your chair and your right foot inside the circle of your band. Your left leg should be bent at a right angle with your foot firmly on the ground. Lift your right foot off the ground and extend it diagonal from your hip with a slightly bent knee. Squeeze your inner thigh, pulling your right foot over until your upper legs meet. Return to the starting position. Repeat on the other side.

Single Leg Outer Thigh

To work the outer side of your thigh, place your right foot and the left leg of your chair inside the circle of your band. Keep your left foot firmly planted on the ground. Lift your right foot off the ground, keeping your knee bent. Pull your left leg out to the left side as far as you can. Slowly return the leg to your starting position. Keep your right foot off the ground during the entire set. Switch sides and repeat.

Seated Side Step

Scoot to the edge of your seat with both feet flat on the ground and the band looped securely around your ankles. Start with your feet together and angle to the right side of your seat. Step your left foot wide to the side. Bring your right foot to meet the left. Step your right foot back over to the right. Bring your left foot to meet it. This is one repetition.