When you spend the majority of your day sitting in your office chair, it can be difficult to get enough exercise and keep your body in shape. However, all that time spent sitting can be used to strengthen and firm your muscles, even those pesky inner thighs. If you have a sturdy office chair, you can begin your path to slimmer thighs. Consult your health-care provider before beginning a new exercise program.
This exercise works your inner thighs with an isometric muscle contraction. Sit in your chair with your knees bent and feet flat on the floor. Place a rolled up towel or sweater between your knees, then squeeze the towel by pressing your knees together. Hold the position for 30 seconds, relax for five seconds then repeat the squeeze. Complete 10 repetitions of the exercise.
Thigh adduction targets the adductor muscle group on your inner thighs. Sit in your chair with your knees bent and feet flat on the floor. Begin with your knees hip-width apart and place the palms of your hands on the inside of your knees. Press your knees together while simultaneously pressing outward with your hands to add resistance to the movement. Once your hands touch, return to the starting position. Perform 15 to 20 repetitions.
This is a challenging office-chair exercise that targets not only your inner thighs but your hip flexors as well. Sit in your chair and extend your legs to the front. Bend your right leg and cross it over your left leg so that your right ankle rests on your left shin. Hold the edges of your chair to stabilize your upper body. Contract the muscles on your inner thigh and, keeping your leg bent, lift your right leg as high as you can. Hold the position for five seconds, then lower back to the starting position. Complete five to 10 repetitions, then switch legs and repeat with your left leg.
Leg circles are a popular Pilates exercise that can also be performed while sitting in your office chair to work you inner thighs. Sit at the edge of your chair with your left leg bent and your foot flat on the floor. Grasp the edges of your chair to stabilize your torso. Extend your right leg and lift it so that it is horizontal with the floor and lean your torso back slightly. Begin to move your extended right leg in a circular motion, moving in a clockwise direction. Complete 10 circles, then switch directions and complete 10 more repetitions. Switch legs and repeat the exercise in both directions.
- "ACSM's Resources for the Personal Trainer"; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006