The lower body suffers greatly from sedentary work. After 8 hours of work at the computer, legs become numb, blood circulation slows down, and veins on the calves swell unpleasantly.
If we can still stretch our back and arms without getting up from the chair, then the lower part is definitely left without attention.
The SUMclicks editorial team spends a lot of time sitting at the table. We have compiled a simple set of leg exercises that you can do right on the job.
It will take only 15 minutes to complete. And in the bonus, we shared tips on how to improve results and get a beautiful figure.
Before performing the complex, we advise you to consult a doctor, and also increase the load gradually, taking into account your health and physical condition.
1. Rise on toes
- Stand behind the chair, lean on the back.
- Raise your heels off the floor until you stand on your toes.
- Slowly lower them back down.
- Do 3 sets of 10 reps.
2. “Seated” jumping
This exercise prepares the cardiovascular system for training, increases muscle tone and strengthens the inner thighs.
- Sit up straight, bring your knees together, put your hands on a chair.
- Extend your arms over your head, while spreading your legs to the sides.
- Repeat as fast as possible 20 times.
3. Running in a chair
This exercise completes the warm-up, builds stamina and burns calories effectively.
- Sit on a chair, straighten your legs and stretch your socks.
- Bend your elbows and lean back so that your shoulder blades touch the back of the chair.
- Bend your left knee towards your chest and turn your right shoulder towards it.
- Quickly switch to the other side: lower your left leg, raise your right and turn your left shoulder towards it, simulating a run.
- Do 30 reps.
4. Squats with a chair
- Stand next to a chair, turn your back to it.
- Stand with your feet shoulder-width apart and extend your arms parallel to the floor.
- Bring your hips down until they touch the seat.
- Return to the starting position, repeat the exercise 20 times.
5. Raising the bent leg
This exercise is great for strengthening the calf muscles and the front of the thighs.
- Stand in front of a chair, turn your back to it, grab the table with your hands.
- Bend one leg 90 ° behind you.
- Lift your heel and touch it to the seat of the chair, return it back.
- Repeat the exercise 20 times on each leg.
6. Leg lift with foot rotation
This exercise works the quadriceps and flexor muscles.
- Sit on a chair with your legs together.
- Straighten your right leg and turn your foot outward.
- Hold for 5 seconds, turn your foot back, lower your leg.
- Repeat the exercise 15 times on each leg.
7. Bulgarian split squats
This exercise strengthens the front of the thighs, hamstrings, glutes, and calf muscles.
- Place your left foot on a chair behind you.
- Keep your back straight with your hands on your hips.
- Bend your right knee 90 ° until your left knee almost touches the floor.
- Straighten your right leg and return to the starting position.
- Repeat the exercise 15 times, then change legs.
8. Abduction of the hips
This exercise works the gluteal muscles, abductors, and flexors in the upper thighs.
- Stand behind a chair with your feet hip-width apart, bend your knees slightly and lean on the back.
- Bring your right leg to the side as high as possible without moving your upper body.
- Hold for a second, then lower your leg.
- Repeat the exercise 20 times on each side.
9. Calf squats
This exercise fully works the lower body with an emphasis on the calf muscles.
- Stand behind a chair, lightly touching the back with your hands.
- Lower your hips so that your legs are bent at the knees 90 °.
- Stand on tiptoe as high as possible without changing the position of your hips or knees.
- Hold in this position for 2-3 seconds.
- Lower your feet, repeat the exercise 25 times.
10. Raise the leg with an incline
This exercise strengthens the glutes, flexors, and hamstrings.
- Stand next to the back of a chair and grasp it with one hand.
- Lean forward slowly while lifting your right leg 180 ° parallel to the floor.
- Keep your back straight, try to touch your left foot with your right hand.
- Return to starting position.
- Repeat 10 times alternately on each leg.
11. Stretching the back of the legs
This exercise rebuilds the back of the thighs and calf muscles after training.
- Sit upright in a chair.
- Extend your left leg and reach with your hand to your toe.
- Hold for 15 seconds.
- Repeat the exercise with your right leg.
12. Stretching the front of the thighs
This exercise repairs the front of the thighs and ankles after training.
- Stand behind a chair and lean on the back.
- Bend your right leg back, grabbing the sock with your hand.
- Take your leg as far as possible and press it against your buttocks.
- Hold for 15 seconds.
- Repeat the exercise with your left leg.
13. Stretching the body
This exercise completes post-workout recovery by stretching the spine, psoas, glutes, and hamstrings.
- Sit in a chair, straighten your back and place your legs at a 90 ° angle.
- Slowly bend over to your feet until you touch them.
- Hold this position for 2-3 seconds.
- Return to the starting position and repeat the exercise 2 more times.
Bonus: 4 tips to help you on your way to a slim figure
To prevent diseases associated with a sedentary lifestyle and maintain a healthy weight, the World Health Organization advises :
- Spend at least 150 minutes per week on moderate-intensity activities.
- Continue each lesson for at least 10 minutes.
- Over time, increase your activity to 300 minutes per week for additional health benefits. 300 minutes is 4-5 10-minute gymnastics breaks per day.
- Commit to strength training that engages major muscle groups 2 or more days per week. From our complex, squats in all their variations are considered strength exercises.
What other exercises do you know that you can do without leaving your chair?