8 Best Sitting Exercises to Reduce Thigh Fat

Thanks to technology and more sedentary jobs, people spend more time sitting in one place. This can cause you to gain weight, especially in the lower body and one of the areas around the thighs. If you want to lose thigh fat and strengthen your legs, you can try some easy sitting exercises. This is a great way to strengthen your calves and thighs while reducing overall body fat. Before we get into sitting exercises to tone your thighs, you should know that spot reduction is a myth and these exercises should be part of a proper exercise routine. That being said, 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 fitness instructor Yash Aggarwal.

1. Seated leg lifts

Seated leg lifts are a type of exercise that primarily targets the muscles of the lower body, especially the quadriceps, hamstrings, and hip flexors. This exercise can be done using different equipment like leg lift machine or chair or bench.

How to do it:

1. Sit up 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 floor.
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.

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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, especially the lower back (erector spinal muscles), as well as the glutes and hamstrings. This exercise is usually performed using some type of equipment, including resistance bands, cable machines, or special seated extension machines found in gyms, Agarwal explains.

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 floor.
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

The seated inner thigh squeeze is an exercise that targets the adductor muscles of the inner thighs. This is an easy exercise that can be done virtually anywhere, including at home or in the office.

How to do it:

1. Sit up straight on a chair with your feet flat on the floor and knees bent.
2. Place a small exercise ball or 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 usually performed with a dumbbell or kettlebell for added resistance.

How to do it:

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

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

5. The seated butterfly stretches

The seated butterfly stretch, also known as the seated groin stretch or the butterfly stretch, is primarily a stretch that targets the groin, inner thighs, and hip flexors. It is usually performed to improve flexibility and reduce tightness in these areas.

How to do it:

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

6. Seated side leg lifts

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

How to do it:

1. Sit up straight on a chair with your feet flat on the floor.
2. Lift to the side as high as you can while keeping one leg 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 raises primarily target the calf muscles, particularly the soleus muscle, which lies beneath the gastrocnemius major 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. Use your calf muscles to lift your heels as high off the floor as possible.
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. This is a popular isometric exercise that requires minimal equipment and can be performed almost anywhere with a solid wall.

How to do it:

1. Sit on a chair with your back against the 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?

• People with existing knee or hip injuries should consult a health care professional before attempting these exercises.
• Pregnant women should avoid lying flat on the back or doing exercises that put excessive stress on the abdominal muscles.
• If anyone experiences pain or discomfort during these exercises, stop immediately and consult a health care professional.