How to shape your legs while sitting at home

During the day, people spend most of the time sitting - driving, eating, watching TV, playing computers, etc., we are required to sit and work. You may feel that life is not healthy enough and always sit. Although we cannot do aerobic exercise while sitting, we can still shape our legs through some small exercises.

1. Correct your ankles, calf and lower legs by lifting the heels.

Sit up straight, straight back, and place your feet flat in front.

Release the heels , and let your toes rest on the ground. Hold for a few seconds, put down your heels and repeat.

You can put some heavy objects on your knees, such as a stack of books, magazines, heavy folders or other items to increase the intensity.

If this exercise becomes simple for you, increase the frequency of repetition, or increase the weight.

2. You can also perform the above exercise upside down, that is, lift your toes. Place your heels on the ground, lift your toes, put your toes down, and repeat.

3. Correct the thigh-leg shape by stretching.

Sit upright on the chair and stretch out both legs forward. Keep stretching for a few seconds, relax and repeat.

If you do this exercise in a theater, auditorium, public transportation, or other position where you can hook your feet in the front seat, you can hook your legs on the front chair, stretch your legs, and increase the strength.

4. Add a few small steps to increase the strength of the stretched legs.

Sit on the edge of the chair, bend one leg, and stretch the other leg. Use the stretched legs to circle in the same direction in the air for 3-5 times, rest, change legs, use the original resting legs to circle in the opposite direction 3-5 times, and then alternately.

Sit in the same position, bend one leg, stretch the toes of the extended leg, and write English letters on the ground with the toes. After one leg is finished, rest, then change to the other leg, and alternately.

5. Give the inner side of the thigh strength and shape it.

Sit on a chair, place the legs on the ground, and place a pillow, a towel, a sweater or other similar items between the feet.

Use the feet to hold the items on the ground, and you can also clamp the legs at the same time to increase the difficulty.

You can also clamp the items between the knees and repeatedly clamp and lift the movement. When you adapt to this action, increase the difficulty by increasing the number of times.

6. Increase leg strength by lifting knees and shape the back of the thighs.

Sit on a chair, with your feet drooping. Lift the knee of one leg as high as possible and stretch your toes at the same time. Put down and rest, alternate 5-10 times, and then change to the other leg.

7. You can also perform some more intense training to diversify the movements.

Sit on the edge of the chair for kicking exercises. Try to kick out one leg as hard as possible and raise it as much as possible. You can grab both sides of the chair with your hands to maintain balance. Do 5-10 times per leg, and then alternate.

Full stretch your legs out, do crossing your legs and then loosen it, crossing one leg to the middle of the other leg Do not put your legs down during the process. Increase the frequency of crossing to increase the difficulty.

The above cross leg exercises, put your feet on the ground instead of in the air. This is the sitting cross leg exercise.

Search shows that these small exercises on chairs can not only help you shape and increase muscle strength, but also promote blood circulation and reduce muscle pain. In addition to the leg exercises we mentioned above, you can also do exercises in other parts of the body.

These small exercises are becoming more and more popular now. Because they are simple and easy to do, you can do anywhere, as long as you take a few minutes off. People around you won’t even notice that you are exercising.