Exercises to get up from a chair focus on the muscles required to complete this everyday task. Your quadriceps must be strong to extend your knees. Your abdominal muscles must be strong to help you maintain your balance and lift your butt off the seat. To use your arms to help you get up from a chair, your muscles in your upper arms must be strengthened.
Quadriceps
The seated leg press tones your quadriceps to help you get up from a chair. Adjust the seat so your knees are bent 90 degrees when your feet are flat on the foot plate in front of you. Grab the handles to assume the starting position. Using your legs push the resistance plate until your knees are extended, but relaxed, and return to the starting position to complete one repetition.
Abs
Use seated medicine ball trunk rotations to strengthen your abdominals. Sit upright on the floor with your knees slightly bent to raise them off the floor, your feet together and a medicine ball in your lap. Pick up the ball in your hands and hold it in front of your sternum to assume the starting position. Rotate your torso to the left without leaning backward and return to the starting position to complete one repetition. Repeat on the other side. Increase the weight of the fitness ball as you gain abdominal strength.
Biceps
Perform seated dumbbell bicep curls to strengthen this muscles and make getting up from a chair easier. Turn your weight bench into a chair by making the necessary adjustments, sit down and rest the back of your head on the chair. Hold one dumbbell in each hand with your palms facing forward and your arms hanging by your sides to assume the starting position. Bend your elbows to bring your arms toward your chest while keeping your wrists straight. Return to the starting position to complete one repetition.
Triceps
Do some reps of the seated machine close grip shoulder press and strengthen the muscles used to extend your elbow, including your triceps. Adjust the height of the seat so the handles are level or just higher than your shoulders and sit down in the seat, resting your entire back and head on the pads behind you to assume the starting position. Grab the handles and press upward and extend, but not fully lock your elbows. Slowly return to the starting position to complete one repetition.
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