When you start off, you’ll feel this move in the top of the thigh (right where that LBD ends).
1. Sit on a chair with your back straight, shoulders erect, and your core en gaged. Grip the seat of the chair for some support.
2. At the ankles, cross one leg over the other. Exhale and extend your bottom leg until it is straight and parallel to the ground.
3. Do five reps of lifting and lowering the legs (one on top of the other), then hold at the top for 10 seconds. Repeat five times.
4. Straighten both legs and lower to the ground, pause, then re-cross with the opposite leg on top. Repeat the same sequence with the opposite leg.
This exercise, which helps tone the thigh muscle, is a great workout to perform at work -especially on the days you spend long hours at your desk. If you keep your back straight throughout the sequence, you’ll feel it in your lower abs.
1. Sit up straight with a neutral spine and extend your legs in front of you.
2. Place your palms on either side, flat on the seat of your chair.
3. Squeeze your legs together, then lift them. Be sure, your feet hover one inch off the ground and your thighs are lifted slightly off your chair.
4. Bring your legs two to three inches apart, then tap legs together 15 times.
5. Release and lower your legs. Repeat five times.
This compound exercise targets everything from your inner and outer thighs, to your core, glutes, quads and hamstrings. And the only equipment required is a chair.
1. Sit tall at the edge of a chair. Ex tend your legs in front of you, then bend your knees and pull your feet in, pressing the soles to gether.
2. While holding onto the sides of the chair, use the strength of your core to pull the knees out and the heels toward your groin as you create a seated diamond shape with your legs.
3. Squeeze your inner thighs, and then ex tend your legs out in front of you, keep ing your feet off the ground.
4. Repeat 15 times.