Sitting down provides more stability and focus.
Lots of exercises require you to stand on two feet, but certain moves are simply more effective when completed from a seated position. Lowering your center of gravity toward the floor removes the instability sometimes presented by standing and balancing while you work out, and helps you focus on form instead. The extra stability also allows you to pay more attention to strengthening or stretching a specific muscle group, like your shoulders.
Complete the five moves below while seated for maximum benefits.
1. Seated Shoulder Press
Sit on a bench, holding a dumbbell in each hand, with back tall, knees bent in front of you and feet flat on floor. Bring arms into a goalpost position, with elbows in line with shoulders, palms facing forward. Keeping shoulders down, press dumbbells directly overhead without locking elbows; slowly lower back to goalpost position and repeat.
Lie face up with knees bent into chest; loop the middle of the band around your feet, and hold an end in each hand. Inhale, then exhale as you pull your belly button toward your spine, and simultaneously extend your legs at a 45-degree angle, raise your arms overhead, and sit up, so your body forms a V. Inhale, then exhale as you reverse the motion to slowly return to the starting position.
3. V-Sit with Chest Fly
Sit with legs lifted and bent in tabletop position in front of you, holding a light dumbbell in each hand. Keeping abs engaged, torso tall, and chest open, extend arms at shoulder-level in front of you, palms facing each other. With shoulders down, elbows slightly bent, and lower body stable, extend arms out to sides at shoulder level; squeeze through chest as you return to start, and repeat.
4. Wrist Flexion/Extension
Sit on a bench holding a light-to-moderate weight dumbbell in each hand. Keeping your elbows bent and pinned to your sides, slowly flex and extend your wrists.
5. Movement Prep: Foam Roll
With your feet flat on the floor, slightly wider than shoulder width, center a foam roller beneath your glutes. Lift your left leg and rest your left ankle on your right knee. Roll back and forth from the center of your glute to the bottom of your spine for 30 seconds; switch legs and repeat.