An elevated surface such as an exercise bench or aerobic step is often used in leg and balance exercises. Stepping or placing one foot onto an object that is not level with the floor or as stable as a floor forces more of your core muscles to work to stabilize your body. A chair may be used for these exercises, though you may wish to place the chair against a wall so it doesn't move. Choose a heavy, sturdy chair with a flat seat that doesn't swivel.
Step Ups
The specifics of the step ups exercise are easy to remember because the basic principle is listed in the name. The exercise is done by stepping up onto a chair. Start by facing a chair with both feet on the floor. Then, step one foot onto the chair and then lift up the other foot. You may place the second foot on the chair, but the more advanced version of the exercise allows for only the one foot to touch the chair and the other leg to be brought up with a bent-knee in front of the body. Step back to the floor to complete the exercise. You may also hold a dumbbell in each with your arms at your sides or wear ankle weights to add to the exercise.
Lunges
Lunges work all the muscles of your legs and buttocks. They are a classic lower body exercise that can be made more challenging by placing your front foot on a chair. Begin the exercise by standing in front of a chair. Step forward with one foot and place it completely on the seat of the chair. The heel of the back foot will rise. Bend both knees, but do not let your front knee go further than your ankle. The front knee should bend only to 90 degrees. The back should be straight with no forward lean. Straighten your back leg, shift your weight to your back foot and step back to the floor to return to the starting position. You can alternate your legs or do a set on one side and then do the other.
Balance Exercises
Exercises designed to test your balance, like the single-leg stand, may be done with one foot on a chair and the other held aloft to challenge your balance. Master such exercises on the floor first, but once you do, you may increase their effectiveness by standing on a chair; exercise bench; pillow or balance trainer, such as an Airex pad, Bosu ball or dynamic disc. The single-leg stand is done on a chair by simply standing on a chair with both feet and then lifting one leg a few inches off the seat of the chair. You may wish to do this next to a wall, so you can grab it for balance if need be. You can work up to increasing how long you can stand on one leg, or you can hold for just a few seconds at a time and do a desired number of reps on each leg.
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