Fit Minute – Standup Sitdown
In this Fit Minute Friday segment, Nancy focuses on balance with this simple workout of one legged standups. #FitMinute
The stand up/sit down is a challenge for both strength and balance. Use a bench or sturdy chair for this exercise. If you use a chair, be sure to know exactly where the chair is when you lower yourself back down. We don’t want anyone on the floor!
To begin, make sure you have tall, proud posture. Cross one leg over the other so that your ankle rests on the opposite knee. Without using your hands to push you up, stand up and gain your balance. Once you have your balance, lower yourself back to a sitting position. NO PLOPPING! Use a 1 count up and a 3 count back down…3-2-1. Set a goal for yourself of up to 10 repetitions per leg. To modify the move and make it a bit easier, from a sitting position you can extend one leg in front of you. Once you are in the standing position, gain your balance then sit back down. It is very important to maintain your tall, proud posture throughout this entire exercise.
If you find that you are unable to fulfill one repetition…there is hope! No worries here! You begin with negative training. Position your chair safely behind you. Instead of starting in a seated position, you begin standing. Raise one foot off the ground, then slowly and carefully lower yourself down to the chair. Try your best not to plop, then begin again. In time, this negative training will enable you to build the strength necessary for to complete the stand up sit down, as shown above in the video. Try to complete 10 reps on each leg.