10 months ago

Sit to Stand exercise – for strong legs and hips (video)

This is one of the best exercises you can do to stay strong and independent.

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This exercise is for you if you:

- Want to strengthen your legs and hips (it's like doing a squat, with the safety of a chair behind you)

- Are starting to find it hard to get up out of a low chair


When you do your Sit to Stands, remember to:

  • Push your hips out behind you (try and sit as far back in the chair as you can)
  • Keep your chest open and look straight ahead
  • Breathe in as you sit down slowly, breathe out as you power up

If you would like to make this a bit harder:

- Allow your bottom to touch the chair but don't actually sit down. Just hover above the chair for a second before you power back up. 

- Count to 5 on the way down 

- Hold a weight in each hand or in front of your chest

- Find a lower chair (this will be much harder!)


Try not to use your arms at all. If you have to, try to still keep your attention on your legs, think about your leg muscles doing most of the work and your arms just assisting gently. 


* Make sure your that the backs of your legs are touching the chair before you sit down. If your chair moves around, place it against a wall so you can be sure it will be there when you go to sit down. 


If you enjoyed this exercise, you may also like the following videos:


Hip Wrap (Strength Exercise with band)

Strong Foundations Short Routine (no equipment needed)

Strong Foundations Class (full-length using bands)

Claudine

Written by Claudine Aherne - Specialist Exercise Instructor, Vida Wellness

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