Seated chair squats are a great leg strengthening exercise for the elderly. Learn how to do seated chair squats with tips from a personal trainer in this free senior citizen exercise video.
Sue Conrad is a personal trainer with a certification through the American Council on Exercise (ACE) since 2001.
O'kay in this clip we are going to be doing some seated chair squats now if you don't have a bench like this at home, this is a portable exercise bench, you can just use a standard chair. You can use one without or without arms on the side so what you are going to do is you are going to stand just a little bit up from your chair or your bench and you want to sit down nice and slow. You can choose to either put your hands on top of your thighs or you can extend your arms forward for balance. You are going to come down nice and slow and use all those muscles as you sit down. Then you are going to stand back up. This will be working the quadriceps muscles, the gluts, the hamstrings and the calves. Sit down nice and slow and keep your back nice and straight as if someone is pulling the string from the top of your head to keep your body in alignment. You are going to sit back down. Of course you are going to inhale when you come up and exhale on the way down. Inhale up, and exhale down. You always want to be inhaling on the relaxation phase and exhaling on the exertion phase where you use the most amount of energy. As you stand up you are going to take a deep breath in and you are going to exhale on the way down. Now remember you can always have your hands on top of your thighs if that is more comfortable, you are going to exhale on the way down. Keep your back nice and straight, inhale up and then exhale down.
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