How to Do a Sitting to Standing Exercise

Thứ bảy - 27/04/2024 01:16
Moving from sitting to standing is a motion that most people already do throughout the day. However, when this motion is done mindfully, it can be a gentle--yet effective--exercise. This movement can strengthen your legs, lower back, and...
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Moving from sitting to standing is a motion that most people already do throughout the day. However, when this motion is done mindfully, it can be a gentle--yet effective--exercise. This movement can strengthen your legs, lower back, and core. It can be especially helpful for older folks and people recovering from lower back and hip injuries. The best part is that this is an exercise you can do just about anywhere. You can also make this a more vigorous exercise by adding weights, increasing the number of repetitions, or sitting on a stability ball.

Method 1
Method 1 of 2:

Performing the Basic Move

  1. Step 1 Sit down in a chair.
    Align your feet, knees, and hips so you're sitting up tall with a small arch in your lower back. Put your hands behind your head and clasp them together, like you're about to do sit-ups.[1]
  2. Step 2 Stand without moving your feet.
    Engage your leg muscles and lift yourself in one fluid motion. Once you've risen to the point that your knees are straight but your back is still arched, lower yourself back down into your original position.[2]
    • Try not to move your feet at all throughout.
    • Keep your knees aligned directly above your ankles when you are sitting, and do not allow them to extend beyond your mid-foot as you stand.
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  3. Step 3 Do 3 sets of 10 reps each.
    Lift and lower yourself 10 times, then take a little break. Repeat until you've completed 3 sets. For best results, do this series of movements 5 days a week. It may take up to 6 weeks of consistent practice for you to notice results.[3]
    EXPERT TIP
    Laila Ajani

    Laila Ajani

    Fitness Trainer
    Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Laila Ajani
    Laila Ajani
    Fitness Trainer

    Sit-to-stand exercises or chair squats are an easy variation of squat exercises. Doing a high rep of miniature squats can help you both build strength and train your body to reach the proper squat position.

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Method 2
Method 2 of 2:

Doing Variations on the Exercise

  1. Step 1 Place a small object between your legs.
    If your knees tend to collapse inward when you stand, you may need to encourage your glutes to engage more. Doing the sit-to-stand exercise with a small object between your legs can help with this. If you have a small exercise ball, or even a kid’s bouncy ball, this is ideal, but almost any small object can work. Press the ball (or other object) between your legs, and squeeze your legs together to keep the object in place as you stand.[4]
    • You can try using a small pillow, yoga block, stuffed animal, or book.
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Things You Need

  • Chair
  • Small object
  • Stability ball (optional)
  • Dumbbells (optional)

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