How to Tone Legs While Sitting

If you work while sitting down, you might spend a large part of your day immobile. However, just because you work from a desk doesn’t mean you can't get some exercise in! There are a variety of workouts you can do while seated that will tone your legs and lower body. If you make a habit of toning every few days at work, you'll notice big changes fast.

1

Rotate your ankles.

  1. Image titled Tone Legs While Sitting Step 1
    Lift up one leg and slowly rotate your ankle clockwise. Keep rotating for about 5 seconds, then switch to rotating counterclockwise. Repeat the rotation at least 10 times on both feet.[1]
    • This will help tone your lower legs and increase your ankle flexibility.
    • If you don’t want to count, set a timer for 1 minute instead.
    2. Advertisement
2

Do a few leg circles.

  1. Image titled Tone Legs While Sitting Step 2
    Sit up straight and slowly lift one leg up. Keeping your pelvis still, rotate your leg in small, controlled, clockwise circles until your leg muscles are fatigued (usually about 30 seconds). Then, do counterclockwise circles until your leg is tired. Put your leg back on the floor and repeat with the other leg.[2]
    • This works the hips and pelvis.
    • Once your leg muscles are better developed, try doing larger and/or faster circles.
3

Try leg extensions.

  1. Image titled Tone Legs While Sitting Step 3
    Sit up straight in your chair and lift one leg in front of you. Make a 90-degree angle with your body as you hold your leg up for about 4 seconds. Repeat this exercise 10 times on each leg.[3]
    • Breathe out as you lift your leg up, then breathe in as you lower it back down.
    2. Advertisement
4

Do upper leg lifts.

  1. Image titled Tone Legs While Sitting Step 4
    Sit up straight in your chair and slowly lift one leg in front. Keeping your leg raised at a 90-degree angle to your body, flex your thigh to move your leg up and down about 1 in (2.5 cm) in the air. Do this 10 times, then lower your leg down and then repeat it on the other side.[4]
    • Try not to let your raised foot touch the floor during your 10 reps.
    • This is a great quad exercise to help you tone and shape your thighs.
    • If you’re having trouble balancing, put your hands on your hips.
5

Squeeze your glutes.

  1. Image titled Tone Legs While Sitting Step 5
    Lean forward in your chair at a 45-degree angle. Squeeze your glute muscles together and hold the squeeze for a few seconds, then release. Try doing about 15 to 20 reps to start.[5]
    • As you build your muscles, you can try alternating between each glute or holding the squeeze for longer.
    2. Advertisement
6

Try a seated march.

  1. Image titled Tone Legs While Sitting Step 6
    Sit up straight with your feet flat on the ground. Lift up one knee at a time like you’re marching in place, but keep your rear flat on the seat. Do the march for about 1 minute, alternating between legs as you go.[6]
    • Keep your core engaged to hold the right position for this workout.
    • As you get stronger, try to lift your knees up higher and increase your tempo.
7

Do miniature squats.

  1. Image titled Tone Legs While Sitting Step 7
    Stand up from your chair and put your hands on your thighs for balance. Lower down toward your chair until you can feel the squat in your glutes and thighs, then lower yourself back down. Repeat the squat 12 times.[7]
    • If your chair has wheels, don’t try this exercise! Use a sturdy chair that won’t roll backward underneath you.
    • Try to always keep your knees over your feet to hold the proper form.
    2. Advertisement
8

Try the foot alphabet.

  1. Image titled Tone Legs While Sitting Step 8
    Take off your shoes and sit up straight with both feet on the floor. Lift one foot off the ground, then write the alphabet in the air with your big toe. When you’re done, repeat that with your other foot.[8]
    • This helps build your quadricep muscles as well as the muscles in your lower legs and feet.
    • As you get stronger, try doing the alphabet multiple times on each foot.
9

Grip small objects with your toes.

  1. Image titled Tone Legs While Sitting Step 9
    Take your shoes off and place 10 small objects (like marbles) on the ground. Use your toes to pick up the marbles one by one and place them into a cup or a bowl. Repeat this on both feet at least once.[9]
    • This exercise helps strengthen your feet and calf muscles at the same time.
    • You can also use pens, binder clips, or buttons.
    2. Advertisement
10

Stretch your hamstrings.

  1. Image titled Tone Legs While Sitting Step 10
    Sit up on the edge of your chair with your legs out in front of you. Slowly lower your chest down toward your thighs to stretch both of your hamstrings. Hold the stretch for about 10 seconds, then slowly lift your chest back up.[10]
    • Try to stretch your legs every time you work out to avoid cramps or muscle aches.
    • Only lower down as far as you can go without any pain. If it hurts, back up!

Expert Q&A
Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow

  • Question
    If I don't use weights, how can I tone my arms?
    Julian Arana, M.S.eD., NCSF-CPT
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Julian Arana, M.S.eD., NCSF-CPT
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Push ups are one of the best exercises if you're trying to tone your arms. They really give you the best bang for your buck in terms of efficiency. You can also do variations of planks to work your upper arms. If you have access to a pull up bar, you can do inverted rows or pull ups, which are also a great choice.
  • Question
    How can I do the seventh step with little pain?
    Tom De Backer
    Tom De Backer
    Top Answerer
    If any exercise causes you pain, stop. You may have worked out too much, or you may have injured yourself. Contact a doctor if you have doubts.
  • Question
    How can I do this at school when the desks block my way? Any other exercises?
    Community Answer
    Community Answer
    Do calf raises and leg extensions as best you can, you won't be getting swole just from sitting though, unfortunately.
Advertisement

Warnings

  • Stop for the day if you feel pinching, tingling, numbness, or sharp pains. It can take some time for your body to get used to certain exercises and it's dangerous to push yourself to the point of strain.[11]
    ⧼thumbs_response⧽
Advertisement

You Might Also Like

Tone Your Thighs
How to
Tone Your Thighs
How to
Build Muscle at Home
Increase Athletic SpeedProven Workouts and Exercises to Increase Your Athletic Speed
Make a Homemade Weight Set
How to
Make a Homemade Weight Set
Burn Fat at Home
How to
Burn Fat at Home
Exercise Using Your Stairs
How to
Exercise Using Your Stairs
Increase Reps10 Effective Ways to Increase Reps on Any Exercise
Do Plyo PushupsHow to Do Plyo Pushups (and Variations) for a Stronger Upper Body
Exercise to Improve DigestionTop Exercises and Health Habits to Improve Digestion
Treat Tech NeckHow to Treat Tech Neck: Your Top Questions Answered
Do HIIT Training at HomeHIIT Workouts at Home: Proven Ways to Get Fit Fast
Do Fitness Yoga
How to
Do Fitness Yoga
Advertisement

References

  1. ↑ https://www.gwh.nhs.uk/media/186168/foot-and-ankle-exercises.pdf
  2. ↑ https://hr.ubc.ca/sites/default/files/wp-content/blogs.dir/21/files/FIF-Leg-Exercises-You-Can-Do-While-Sitting1.pdf
  3. ↑ https://www.health.harvard.edu/staying-healthy/easy-ways-to-exercise-at-home
  4. ↑ https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
  5. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/6449/seated-workouts-for-beginners-5-tips-for-starting-exercise-from-scratch/
  6. ↑ https://www.acefitness.org/education-and-resources/professional/expert-articles/6449/seated-workouts-for-beginners-5-tips-for-starting-exercise-from-scratch/
  7. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 March 2020.
  8. ↑ https://hr.ubc.ca/sites/default/files/wp-content/blogs.dir/21/files/FIF-Leg-Exercises-You-Can-Do-While-Sitting1.pdf
  9. ↑ https://www.gwh.nhs.uk/media/186168/foot-and-ankle-exercises.pdf
  1. ↑ https://www.military.com/military-fitness/workouts/office-workout
  2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875

About This Article

Julian Arana, M.S.eD., NCSF-CPT
Co-authored by:
Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT and by wikiHow staff writer, Hannah Madden. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami. This article has been viewed 318,676 times.
12 votes - 83%
Co-authors: 24
Updated: August 25, 2021
Views: 318,676
Categories: Featured Articles | Leg Strengthening Exercises | Fitness News
Article SummaryX

Even if you sit a lot during the day, you can still tone your legs with a few simple exercises. Rotate your ankles in a circle, moving clockwise for a few seconds, then repeat the exercise going in the opposite direction. Aim for 1 minute per ankle to increase your flexibility. To tone your inner thighs, squeeze an object, like a rolled-up sweater or a small pillow, between them for a few seconds at a time. If you want to tone your calves, raise your heels up to shift weight onto your toes. Hold the position until you feel your calves working, then try to hold a few seconds longer before releasing. You can also strengthen your butt while sitting by squeezing your butt cheeks for up to a minute and then releasing. For more tips from our Trainer co-author, including how to do leg extensions while seated, keep reading!

Did this summary help you?
Advertisement