13 Lower Body Exercises To Tone Your Butt, Thighs, and Legs

The lower body suffers greatly from sedentary work. After 8 hours of working at the computer, the legs become numb, blood circulation slows down, and the veins in the calves swell unpleasantly. If you can stretch your back and arms without getting up from your chair, your lower body is definitely neglected.

Here is a simple lower body exercise to tone your butt, thighs and legs that you can do right in your chair. It only takes 15 minutes. And as a bonus, we have included tips on how to improve the results and get a beautiful shape.

1. Rise on toes

This exercise helps stretch the ankle joints and prepares them for physical activity.

1. Stand behind a chair and lean back.
2. Lift your heels off the floor until you are on your toes.
3. Slowly lower them back down.
4. Perform 3 sets of 10 repetitions.

2. Running in a chair

This exercise completes your warm-up, increases endurance and effectively burns calories.

1. Sit in a chair, straightening your legs and pointing your toes.
2. Bend your elbows and lean back so that your shoulder blades touch the back of the chair.
3. Bend your left knee toward your chest and rotate your right shoulder toward it.
4. Quickly switch to the other side: lower your left leg, raise your right leg and turn your left shoulder toward it, simulating a run.
5. Perform 30 repetitions.

3. Seated Jumps

This exercise prepares the cardiovascular system for exercise, increases muscle tone and strengthens the inner thighs.

1. Sit up straight with your knees together and place your hands on a chair.
2. Raise your arms above your head and spread your legs out to the sides.
3. Repeat 20 times as fast as possible.

4. Chair Squats

Let’s move on to the main part. This exercise comprehensively exercises the lower body, especially the buttocks. It also works the back and abdominal muscles.

1. Stand next to a chair with your back to it.
2. Stand with feet shoulder-width apart and arms parallel to floor.
3. Lower your hips until they touch the seat.
4. Return to starting position and repeat 20 times.

5. Bent Leg Raise

This exercise perfectly strengthens the muscles of the lower leg and the front of the thighs.

1. Stand in front of a chair, with your back to the chair, and grasp the table with your hands.
2. Bend one leg behind you 90 degrees.
3. Raise your heel and touch it to the seat of the chair, return.
4. Repeat 20 times on each leg.

6. Leg Lift with Foot Rotation

This exercise works the quadriceps and flexors.

1. Sit on a chair and place your feet together.
2. Straighten right leg and rotate foot outward.
3. Hold for 5 seconds, rotate foot back and lower leg.
4. Repeat 15 times on each leg.

7. Bulgarian Split Squats

This exercise works the front of your thighs, hamstrings, glutes and calves.

1. Place left foot on chair behind you.
2. Keep your back straight and your hands on your hips.
3. Bend your right knee 90 degrees until your left knee almost touches the floor.
4. Straighten right leg and return to starting position.
5. Repeat 15 times, then switch legs.

8. Hip Abduction

This exercise works the glutes, abductors, and flexors at the top of the thighs.

1. Stand behind a chair with feet hip width apart, knees slightly bent, and lean back.
2. Raise your right leg out to the side as high as you can without moving your upper body.
3. Hold for one second, then lower your leg.
4. Repeat 20 times on each side.

9. Calf Raise Squats

This exercise works the entire lower body, focusing on the calf muscles.

1. Stand behind a chair with your hands lightly touching the back of the chair.
2. Lower your hips so that your legs are bent 90 degrees at the knees.
3. Stand on your tiptoes as high as you can without changing the position of your hips or knees.
4. Hold this position for 2 to 3 seconds.
5. Lower your feet and repeat 25 times.

10. Incline Leg Raise

This exercise works the glutes, flexors and hamstrings.

1. Stand next to the back of a chair and grasp it with one hand.
2. Slowly lean forward and raise your right leg 180° parallel to the floor.
3. Keeping your back straight, try to touch your left foot with your right hand.
4. Return to starting position.
5. Repeat 10 times on each side.

11. Extend back of legs

This exercise rebuilds the hamstrings and calf muscles after a workout.

1. Sit upright in a chair.
2. Straighten your left leg and extend your hand to the toe.
3. Hold for 15 seconds.
4. Repeat with right leg.

12. Front Thigh Stretch

This exercise restores the front of the thighs and ankles after exercise.

1. Stand behind a chair and lean back.
2. Bend your right leg back, grasping the toe with your hand.
3. Raise leg as far as possible and press against buttocks.
4. Hold for 15 seconds.
5. Repeat with left leg.

13. Body Stretch

This exercise completes your post-workout recovery by stretching your spine, psoas, glutes and hamstrings.

1. Sit in a chair with your back straight and your legs at a 90° angle.
2. Slowly lean toward your feet until you touch them.
3. Hold for 2-3 seconds.
4. Return to starting position and repeat 2 more times.

What other exercises do you know that you can do without leaving your chair? Please SHARE this with your friends and family.