Step 1: Sit on a couch, a chair, or a comparable firm surface.

Step 2: Slowly rise into a standing position, taking a full second to complete the movement. Once standing, slowly lower yourself back down into a seated position, taking a full second to complete the transition. Transition immediately from one position to another throughout the exercise to maximize intensity.

Step 3: Rising into a standing position, then sitting back down again counts as one repetition.

Try to complete 10 repetitions per set and do three sets.

This exercise can be performed with your arms by your sides, but if it’s difficult to rise up without losing your balance behind you, then hold your arms straight out in front of you to shift your weight forward.