8 effective sitting exercises to lose thigh fat (2024)

Thanks to technology and more sitting jobs, people tend to spend more time sitting in one place. This can make you gain weight, especially around the lower body and thighs are one of those areas. If you want to lose thigh fat and strengthen your legs, you can try some sitting exercises that are easy to do. It is a great way to strengthen your calves and thighs while reducing overall body fat. Before we get into the sitting exercises to tone your thighs, you should know that spot reduction is a myth and these exercises should be part of a proper workout routine. Having said that, here are the best sitting exercises for thigh fat.

8 best sitting exercises to reduce thigh fat

Here we have compiled a list of the best sitting exercises to reduce thigh fat, as explained by the fitness instructor, Yash Agarwal.

1. Seated leg lifts

Seated leg lifts are a type of exercise that primarily targets the muscles of the lower body, particularly the quadriceps, hamstrings, and hip flexors. This exercise can be performed using various equipment such as a leg lift machine or a chair or bench.

How to do it:

1. Sit straight on a chair with your feet flat on the floor.
2. Keeping your back straight, lift one leg off the floor until it is parallel to the ground.
3. Hold for a few seconds, then lower the leg.
4. Repeat the same pose with the other leg.
5. Do 10-15 repetitions on each leg.

Also Read: What makes leg lifts one of the best exercises for abs?

2. Seated leg extensions

Seated extension exercises primarily target the back muscles, particularly the lower back (erector spinal muscles), as well as the glutes and hamstrings. This exercise is commonly performed using a type of equipment, including resistance bands, cable machines, or specialised seated extension machines found in gyms, explains Agarwal.

How to do it:

1. Sit on the edge of a chair with your feet flat on the floor.
2. Extend one leg in front of you, keeping it parallel to the ground.
3. Hold for a few seconds, then lower the leg.
4. Repeat with the other leg.
5. Do at least 10-15 repetitions on each leg.

3. Seated inner thigh squeeze

Seated inner thigh squeeze is an exercise that targets the adductor muscles of the inner thighs. It’s a simple exercise that can be done virtually anywhere, including at home or in the office.

How to do it:

1. Sit upright on a chair with your feet flat on the floor and knees bent.
2. Place a small exercise ball or a pillow between your thighs.
3. Squeeze your thighs together, engaging your inner thigh muscles.
4. Hold for a few seconds, then release.
5. Do 15-20 repetitions for better results.

4. Seated sumo squats

The seated sumo squat is a variation of the traditional sumo squat exercise that targets the lower body muscles, primarily the quadriceps, hamstrings, glutes, and adductors. This exercise is typically performed with a dumbbell or a kettlebell for added resistance.

How to do it:

1. Sit on a chair with your feet wider than shoulder-width apart and your toes turned slightly outward.
2. Keeping your back straight, lower your body down as if you were sitting back in a chair.
3. Pause when your thighs are parallel to the ground, then push through your heels to return to the starting position.
4. Aim for 10-15 repetitions.

Also Read: Here’s how you can ace sumo squats for well-toned inner thighs

5. Seated butterfly stretch

The seated butterfly stretch, also known as the seated groin stretch or the butterfly stretch, majorly involves stretching that primarily targets the groin, inner thighs, and hip flexors. It is commonly performed to improve flexibility in these areas and to help alleviate tightness.

How to do it:

1. Sit on a chair or a mat with your back straight and feet flat on the floor.
2. Bring the soles of your feet together, allowing your knees to fall out to the sides.
Hold onto your ankles or feet with your hands.
3. Gently press your knees down towards the floor to feel a stretch in your inner thighs.
4. Hold the stretch for 30 seconds to 1 minute.

6. Seated side leg lifts

Seated side leg lifts are a simple yet effective exercise targeting the outer thighs and hips. They can be performed virtually anywhere with just a chair or a stable surface to sit on.

How to do it:

1. Sit straight on a chair with your feet flat on the floor.
2. Lift one leg out to the side as high as you can while keeping it straight.
3. Hold for a few seconds, then lower the leg.
4. Repeat on the other side.
5. Aim for 10-15 repetitions on each side.

7. Seated calf raises

Seated calf raise primarily targets the calf muscles, particularly the soleus muscle, which lies beneath the larger gastrocnemius muscle. This exercise is performed using a seated calf raise machine or a bench with a calf raise block, says the expert.

How to do it:

1. Lift your heels off the ground as high as you can, using your calf muscles.
2. Hold for a few seconds, then lower your heel.
3. Do 15-20 repetitions.

8. Seated wall sit

A seated wall sit is a simple yet effective exercise that primarily targets the quadriceps, hamstrings, and glutes. It is a popular isometric exercise that requires minimal equipment and can be performed almost anywhere with a sturdy wall.

How to do it:

1. Sit on a chair with your back against a wall and your feet flat on the floor.
2. Slide down the wall until your thighs are parallel to the floor and your knees are at a 90-degree angle.
3. Hold this position for as long as you can, aiming for 30 seconds to 1 minute.

Who should avoid these exercises?

• Individuals with existing knee or hip injuries should consult a healthcare professional before attempting these exercises.
• Pregnant women should avoid exercises that involve lying flat on the back or excessive strain on the abdominal muscles.
• Anyone experiencing pain or discomfort during these exercises should stop immediately and consult a healthcare professional.