Pain Free Working
Exercises Legs, Ankles & Feet

How to Tone Your Thighs at Your Desk

Do you feel like you muscle tone is deteriorating as you sit behind a desk all day? Right there with you.

It can be difficult squeezing in a workout after a long day at the office, so you have to do what you have to do to keep up with your fitness.

Leg Extensions

Sit towards the edge of your seat with your back straight, abs flexed and knees at 90 degrees. Slowly straighten your right leg and hold for 5 seconds, then bend until your foot is back on the ground. Do 10 reps then repeat on the left leg.

Knee Raises

Returning to the same starting position, place your hands on your hips or armrests for support. Slowly lift your right knee towards your chest, then bring your leg back down. Do 10 reps then repeat on the left leg.

Inner Thigh Bottle Squeezes

Sit back into your chair with a straight back and abs flexed. Place a bottle, sweater, or any other squeezable object in between your thighs, just above your knees. Squeeze and hold for 5 seconds, then release. Repeat for 6 sets of 10 reps.

Thigh Squeezes

With you back straight and feet flat on the ground, squeeze your inner thighs and hold for 5 seconds, then release. Repeat this for 20 reps. Now focus on your outer thighs. Squeeze your outer thighs as much as you can, hold for 5 seconds, then release. Repeat for 20 reps. Shift focus to the back of your thighs, squeeze and hold for 5 seconds, then let go. Repeat for 20 reps.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.