A great exercise for strengthening hips, thighs, and buttocks. Before long, you'll find that walking, jogging, and climbing stairs are a snap!
- In front of a sturdy, armless chair, stand with feet slightly more than shoulder-width apart. Cross your arms over your chest and lean forward a little at the hips.
- Making sure that your knees NEVER come forward past your toes, lower yourself in a slow, controlled motion, to a count of four, until you reach a near-sitting position.
- Pause. Then, to a count of two, slowly rise back up to a standing position. Keep your knees over your ankles and your back straight.
- Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
- Note 1: If this exercise is too difficult, start off by using your hands for assistance. If you are unable to go all the way down, place a couple of pillows on the chair or only squat down four to six inches.
Note 2: Placing your weight more on your heels than on the balls or toes of your feet can help keep your knees from moving forward past your toes. It will also help to use the muscles of your hips more during the rise to a standing position.
Make sure you:
- Don't sit down too quickly.
- Don't lean your weight too far forward or onto your toes when standing up.