Your lower body is strengthened with half-seated exercises. Also known as squats, these exercises help strengthen your legs. Some of the squat variations involve movement, while others, such as yoga poses, are held in a static position. Use these half-seated exercises three times a week to improve your lower body. Allow for one day of rest between workout sessions for muscle recovery.
Squat
A basic squat begins with you in a standing tall position. Place your feet underneath your hips with your knees and toes facing forward. The weight of your body is in your heels, so you should be able to wiggle your toes. Perform the squat by bending your knees and lowering your hips until your thighs are parallel with the floor. Imagine sitting in a chair and press your hips behind your body. As you exhale, straighten your legs to return to start position.
Yoga
A yoga chair pose places you in a squat position without movement. Bend your knees and lower into the squat. Extend your straight arms out in front of you and have them be slightly higher than shoulder height. Maintain chair pose as you inhale and exhale five times. For a variation on chair pose, bring your hands to a prayer position at your chest. Then, rotate your upper body to the right and place the outside of your left arm against the outside of your right leg. Maintain this rotated chair for five breaths. Repeat the rotation to the left.
Stability Ball
A stability ball is a training prop used for a half-seated exercise. Place the ball against the wall at stomach height. Stand with your lower back against the ball. Bring your feet approximately three feet away from the wall with your toes facing forward. Bend your knees as you lower your hips and press your back into the ball as you slide the ball down the wall. Straighten your legs to return to a standing position.
Balance
Improve your balance during a half-seated squat by standing on an uneven platform such as a BOSU, both sides up, board. Stack exercise mats and stand on the stack as you squat to enhance your balance. If you do not have access to equipment, rise up onto your toes and lift your heels off the floor and then perform your squats.
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