Sitting down and getting up are actions that everyone does on a daily basis. When this movement is done in a conscious and controlled way, it becomes a gentle and effective exercise to strengthen the legs, lower back and core. This is a useful practice for older people who are recovering from hip or spinal injuries. The best part is that you can exercise almost anywhere! If you want something stronger, we're also going to introduce some heavy variations. Come on?
Method 1 of 2: Learning the Basic Movement
Step 1. Sit in a chair
Align your feet, knees, and hips and sit up, keeping an arch in your lower back. Place your hands behind your head, together, as if you were doing a sit-up.
Step 2. Lift without moving your feet
Use your leg muscles to lift your body in one movement. When you reach the point where your knees are straight but your back is still arched, sit down again.
- Keep your feet still throughout the exercise.
- Align your knees above your ankles when sitting. Don't let them stretch beyond half your feet when standing.
Step 3. Do three sets of 10 reps
Raise and lower 10 times. Take a break and repeat until you complete three sets, doing the exercise five days a week. The results will start by the sixth week of constant practice.
Method 2 of 2: Varying the Exercise
Step 1. Place a small object between your legs
If your knees buckle inward when you stand, try to build glute strength by repeating the exercise with an object between your legs. If you have a small gym ball (or even a kids' bouncing ball), great! Failing that, hold any other small object between your legs to keep them in place as you lift.
You can use a pillow, a yoga block, a book, or a stuffed animal
Step 2. Sit on a gym ball instead of a chair
Thus, the exercise will be a little more difficult, as the balance will be impaired. Use the ball to strengthen your legs more effectively and tone your core.
Step 3. Increase the number of reps
If you want faster results, increase the number of reps you do in each set, such as three sets of 15. If you want more intensity, do three sets of 20 or increase the number of times a week you do the exercise.
Step 4. Use weights to increase resistance
Another way to increase your workout intensity is to hold a weight in each hand. Start with 1.5 kg and increase to 2.5 kg gradually.
- If you can do 20 reps without tiring, increase the weights a little.
- Continue training and increase 1 kg on weights every eight weeks.
- This exercise increases strength and flexibility in the hip, pelvis, thigh, and back.
- To reduce the challenge, increase the chair's seat height.