Moving from a sitting to a standing position is something that most people do on a daily basis. When done thoughtfully, however, this motion can be a gentle—yet effective—exercise. The legs, lower back, and core can all benefit from this exercise. It’s especially beneficial for the elderly and those suffering from lower back or hip ailments. The nice part is that you can practice this exercise almost anyplace. By adding weights, increasing the amount of repetitions, or sitting on a stability ball, you may make this a more intense workout.
Method 1 Performing the Basic Move
- Take a seat in a chair:
Align your feet, knees, and hips so that you’re sitting tall and your lower back has a little arch. As if you’re preparing to do sit-ups, place your hands behind your head and clasp them together.
- You should not move your feet when standing:
Lift yourself in one continuous action by using your leg muscles. Lower yourself back into your original position once you’ve ascended to the point where your knees are straight but your back is still arched.
- Throughout the exercise, try not to move your feet at all.
- When sitting, keep your knees directly above your ankles, and when standing, keep them from extending past your mid-foot.
- Perform three sets of ten reps each:
Lift and lower yourself ten times, then rest for a few minutes. Continue until you’ve finished three sets. Do this series of moves five times a week for optimal results. You may not see improvements for up to 6 weeks if you practice consistently.
Method 2: Experimenting with Different Exercises
- Between your legs, place a little object:
If you find that your knees fold inward when you stand, you may need to strengthen your gluts. This can be helped by doing the sit-to-stand exercise with a tiny object between your legs. This is best done with a little exercise ball or even a child’s bouncy ball, but almost any small object will suffice. As you stand, place the ball (or other object) between your legs and squeeze your legs together to keep it in place.
- Use a small pillow, yoga block, plush animal, or book to help you relax.
- Instead of sitting in a chair, sit on an exercise ball:
This will knock you off balance, making it more difficult to get to a complete standing position. A stability ball can help you strengthen your legs and tone your core more effectively.
- Increase the amount of reps you do:
You can progressively increase the number of reps you do in each set for faster results. Try three sets of 15 reps. If you still want more intensity, try three sets of 20 reps. You can also practice this workout more frequently during the week.
- Dumbbells can be used to add extra resistance:
Holding a dumbbell in each hand[7] is another method to make this workout a little more challenging. Starting with 3 pound (1.4 kilogram me) weights is a good place to start. If it isn’t enough, increase the weight to 5 pounds (2.3 kg).
- If you can complete 15-20 reps without becoming fatigued, increase the weights gradually.
- Increase your weights in 2 pound (0.91 kg) increments every 8 weeks as you continue to work out.
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