1. Sit off the edge (long side) of your bench or sturdy chair with your hands on the edge next to your hips and elbows bent. Knees are straight and heels are on the floor. A dumbbell can be placed in your lap for added resistance.
2. Move forward slightly allowing your buttocks to come off the bench with your body weight being transferred to your arms.
3. Exhale and push down against the bench lifting yourself up. Feet remain on the floor.
4. Inhale and slowly lower yourself to a point where your butt is below the bench. Repeat.
5. Do two or three sets of up to 20 repetitions, or stop at muscle fatigue.
Hold Time: 15 to 30 seconds
