Chair Stand

Targeted Muscles: Abdomen and thighs
What You Need: Sturdy, armless chair
Talk to Your Doctor: If you have knee or back problems, talk with your doctor before trying this exercise.
 
Tip: People with back problems should start the exercise from the sitting upright position.
This exercise, which strengthens your abdomen and thighs, will make it easier to get in and out of the car. If you have knee or back problems, talk with your doctor before trying this exercise.
  1. Sit toward the front of a sturdy, armless chair with knees bent and feet flat on floor, shoulder-width apart.
  2. Lean back with your hands crossed over your chest. Keep your back and shoulders straight throughout exercise. Breathe in slowly.
  3. Breathe out and bring your upper body forward until sitting upright.
  4. Extend your arms so they are parallel to the floor and slowly stand up.
  5. Breathe in as you slowly sit down.
  6. Repeat 10-15 times.
  7. Rest; then repeat 10-15 more times.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.