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Exercise without the Gym

The Chair Squat

If you work at a desk for your job, you probably spend a lot of your time sitting down in a chair. This exercise is perfect for getting away with exercising without having to commit to going to the gym or buying expensive equipment. We’re pretty sure most people have at least a chair, right?

  1. Start in a standing position with your back to the chair, feet hip-width apart.
  2. Center your weight on your heels, and slowly bring in your abs while hinging forward at the hips, lowering your butt toward the chair.
  3. Pause right before you sit down, and slowly return to the standing position.
  4. Try to do 3 sets of 10-15 reps.

The Leg Lift

This is another simple move that utilizes the convenience of a chair. The leg lift exercise is designed to target the quads. Note, this exercise will prove more difficult the higher the chair.

  1. Start in a standing position facing the seat of the chair.
  2. Raise your right leg upward and rest your heel on the seat of the chair.
  3. Without locking your standing leg, raise your right leg off of the chair and straighten it until you feel your quadriceps engage.
  4. Keeping your right leg lifted off of the chair, slowly bend your left leg at the knee slightly and then straighten it again.
  5. Try to do 3 sets of 10-15 reps on each leg.

Downward Dog Split

There’s always the chance that you want a quick workout, but you don’t have any equipment to help you out. Yoga is a great way to tone your legs, and all you need is your body and some patience (although it helps to have a clear space on the floor).

  1. Begin on all fours on the ground.
  2. Take a deep breath, release, and move into a downward dog position by straightening your legs, and lifting your hips and butt into the air.
  3. Push your hands and feet into the ground and relax your head between your arms.
  4. Lift one leg as high as you can while keeping it straight with a flex foot.
  5. Lower the leg down, and repeat for the other side.


Toback, Rebecca. (2015). 18 Moves to Tone Your Butt, Thighs, and Legs. Retrieved from:,,20725746,00.html

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