Chair Single Leg Lifts
- Gentle
- Seated
- Hips
- Stomach & waist
- Legs
Starts at 4:40 in “Seated Exercises To Rid Tummy Fat For Good!”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Lift one bent knee and lower it, repeating on one side before switching. Works the hip flexors and lower stomach.
How to do it
- Sit tall and hold the sides of the chair.
- Lift your left knee a few centimetres, keeping it bent.
- Lower it with control, without letting the foot thump down.
- Do all the reps on one side, then switch.
Key tip: Keep your chest up. Lean back only slightly, if at all.
Who should skip it, and why
- You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.
Easier and harder versions
- Easier
- Make the lift very small, just enough for the foot to leave the floor.
- Harder
- Hold the knee up for 2 to 3 seconds each time.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
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- Do This Everyday To Drop From XL to S (27 min)