Dear Reader,

You can do exercises to tone your thighs without standing. The exercises that you describe — lunges and squats — employ the gluteus muscles (muscles in the rear end) more than the quadriceps (muscles in the front part of the thigh). You may want to have someone experienced in personal training to take a look at your form.

As far as other exercises that you can do to tone the quadriceps, leg extensions are one of the best. If you have access to a gym, the leg extension machine is calling you. At this machine, you will sit, as if seated on a chair, but your feet will not touch the ground. Begin with your legs bent at a right angle; place your feet behind the rollers or bar. Align your knee with the "joint" of the machine (where the machine is moving), also known as the axis of rotation. Straighten your legs (either individually or together, depending on the machine), which causes you to "lift" the weight with your legs, strengthening your quadriceps. The exercise needs to be carried out slowly, with a slight hesitation or hold when your legs are straight. Slowly lower your leg(s) to the starting position. If you do not have access to a gym, you can do the same exercise with ankle weights while seated on a stable chair or bench. In this case, do the exercises with weight amounts that allow for fatigue at the last repetition — at least 8 repetitions. If you can do 15 reps, you need to increase the weight. Obviously, you won't achieve the same resistance with leg weights as with a machine. Two to three sets of 8 - 15 repetitions are recommended for best results.

For the back of the thigh, also known as the hamstrings, a leg curl machine is a great option. At this machine, you lay on your stomach, with legs straight, and place your feet and ankles under a roller or bar. Again, be sure to align your knee with the machine's axis of rotation. To begin the exercise, you "curl" your legs by bending your knees, to bring your feet towards your rear end. Lowering your legs slowly is the key to this exercise. Also, try to keep your hips flat on the machine — don't lift them as you are lifting the weight. If you don't have access to a gym, this exercise can also be done with ankle weights while laying on a bench or even a bed. Two to three sets of 8 - 15 repetitions is recommended for best results.

If you have a physio ball, one of those large plastic balls you see at many gyms, you may work your hamstrings and glutes with the following exercise: lay on your back (use an exercise mat when you're on the floor), with your arms resting by your sides. Place your heels on top of the ball, with your toes pulled back toward you. Raise your rear end off of the floor, and roll the ball back towards your rear end, until your knees are bent above your hips, then roll the ball back away from you slowly. Try for two to three sets of 8 - 15 repetitions. To make this exercise easier, raise your rear end only slightly off of the floor. To make this more difficult, do it with one leg at a time, or take your hands off of the floor, and cross them over your chest.

Schools sometimes have memberships at their athletic facilities for a reasonable rate. A local Y often has equipment. Either at a gym, at home, or perhaps through your school, there are usually trainers who can help you figure out these exercises.

Since these exercises are not carried out while standing, the shape of your leg's bone structure should not interfere with their performance. If any of these exercises cause actual pain, stop immediately.

To help find a trainer in your area, contact the American Council on Exercise, the American College of Sports Medicine, or the National Strength and Conditioning Association.

Alice

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