Office Workouts: How to Get Toned Buns and Thighs at Your Desk
Sitting all day long is the worst thing you can do if you want to have great buns and thighs. But don’t worry, you can have a great workout right at your office desk! You will be amazed by the results you can achieve by performing these simple exercises for your buns and thighs right at the privacy of your desk.
How to Do These Exercises
Maintain perfect posture on every exercise, and keep your upper body relaxed. Be sure to breathe normally while you flex your target muscle. Hold each squeeze for three seconds, and do 10 reps of each exercise. At first, while you’re in the learning stage, concentrate fully on your form. After a few months you will be able to firm and tone while you multitask on your computer or conduct an interview.
Heel Press
The Heel Press firms your thighs, buns, and hamstrings. There’s no learning curve on this great start-up exercise. Your office mates will have no idea you’re toning your lower body. At first, press lightly into the floor. As you get stronger, challenge yourself to press harder. Breathe normally or exhale into each rep. Flex your lower abs into your spine to get even better results. Eventually you will feel as if you might be able to rise up out of the chair without using your armrests.
Keep your back straight and your head up. Wear flat shoes or kick them off. High heels won’t work very well for this exercise. To spice things up, isolate each leg by performing alternating heel presses.
- Bend your knees at 90 degrees and keep your feet flat on the floor.
- Press your heels into the floor.
Outer Thigh Press
The Outer Thigh Press firms the sides of your hips (saddlebags) and buns. It’s amazing how much you can firm and tone these muscles in the privacy of your office. You can also do this exercise while you’re in a meeting or on the phone. After you practice for a couple weeks, your effort will be undetectable to others.
You can breathe normally or exhale into each rep. Flex your lower abs into your spine to get even better results. As you get stronger and are looking for a further challenge, press harder. Do not hunch over. Use your armrests to brace your effort if necessary. As a change of pace, alternate legs.
- Sit at the front of your chair with your knees bent at 90 degrees and your feet together.
- Place your hands on the outside of your knees and press the outside of your knees against your hands.
Figure-4 Press
The Figure-4 Press tones your outer thighs and buns. If someone saw you in this position, it would just look like you were relaxing or in deep thought. Little do they know you’re spot-toning your hips and saddlebags!
Breathe normally or exhale into each rep. Flex your lower abs into your spine to get even better results. At first, use your arms to brace yourself if necessary. Adjust your ankle on your thigh to change the angle of the exercise. This recruits muscles at different angles to further your progress. At first, alternate legs after each rep. After a month of doing the exercise at least twice a week, perform all 10 reps on one side, then all 10 reps on the other side. Take as much rest as you need between reps.
- Sit in a Figure-4 position with your right ankle resting on your left knee.
- Press your ankle into your thigh. Repeat with your other leg.
Cross Ankle
The Cross Ankle firms your outer thighs and buns. This is another great exercise that is imperceptible to others. Don’t squeeze too tight at first. Breathe normally or exhale into each rep. Flex your lower abs into your spine to get even better results.
As you become stronger, squeeze harder. Do not lean forward or back on this exercise. At first, alternate legs after each rep. After a month of doing this exercise at least twice a week, perform all 10 reps on one side, then all 10 reps on the other side. Take as much rest as you need between reps.
- Cross your right ankle over your left ankle with your knees together.
- Press the outside edges of your feet together.
- Cross your left ankle over your right ankle and repeat.
T-Press
The T-Press is a firming exercise for your inner thighs and hamstrings. In this exercise, both legs are working, so be sure to maintain perfect form and posture. Because both feet are resisting each other, there is a toning effect for both legs.
At first, alternate legs between reps. After a month of doing this exercise at least twice a week, perform all 10 reps on one side, then all 10 reps on the other side. Take as much rest as you need between reps. Breathe normally or exhale into each rep. Flex your lower abs into your spine to get even better results.
- Sit with your left foot pointed straight ahead and your left knee bent at 90 degrees.
- Place the back heel of your right foot into the inside middle of your left foot. Your right foot should be pointed to the right and your right knee is slightly bent.
- Press the back of your right heel into the middle of your left foot.
- Switch legs and repeat.
V-Press
The V-Press shapes your buns and inner thighs. At first, simply concentrate on pressing your heels together with your toes pointed outward. As you become more advanced, you may benefit your pelvic floor muscles while you perform this exercise by doing a Kegel. A Kegel is when you squeeze the muscles that you would use to stop urinating. To receive even greater benefit on this exercise, squeeze your bun cheeks together.
Breathe normally or exhale into each rep. Maintain perfect posture.
- Sit with your heels together and your toes pointed slightly outward.
- Press the inside of your heels together.
- At the same time, press your heels into the floor.
Bow-Legged
The Bow-Legged firms your inner thighs and buns. Do not slouch on this exercise. Be careful not to press too hard at first. Your inner thigh muscles are probably not used to this type of a workout. You may breathe normally or exhale into each rep.
Flex your lower abs into your spine to get even better results. Press lightly at first, and then as you get stronger you may press harder. Apply equal pressure with both legs.
- Sit with the soles of your feet together and your knees bowed out.
- Press the soles of your feet together.
Inner Knee Press
The Inner Knee Press tones your inner thighs. No one will know that you are performing this exercise. Press your knees together until you feel tension. Breathe normally or exhale into each rep. Flex your lower abs into your spine to get even better results. As you get stronger, squeeze harder. Use your armrests for balance if necessary.
Maintain perfect posture throughout the duration of this exercise.
- Sit with your feet and knees together.
- Press your knees together.
Do this simple office workout every day and you will be amazed at how quickly you see the results in your buns and thighs. For more office workouts, be sure to check out our quick guide Office Workouts: How to Get Six-Pack Abs at Your Desk. Have a great workout!
From The Complete Idiot’s Guide to Quick Total Body Workouts by Tom Seabourne, Ph.D.
