Chris Powell's Choose More, Lose More for Life (27 page)

Keeping your weight on your heels, slowly lower your hips onto the seat of the chair, as if you’re being pulled backward by your belt.

Extend your arms in front of you, using them as a counterbalance, and gently touch the seat with your hips, making sure that your knees are tracking directly over your toes and not knocking inward.

As soon as you feel your hips touch the seat, drive upward through your heels, fully extending your knees and hips to stand up to the starting position.

Advanced

Start by standing with your feet shoulder-width apart, your toes pointed slightly outward, and your hips and knees fully extended.

Keeping your weight on your heels, bend your knees and lower your hips down and back, as if you’re being pulled backward by your belt.

Using your arms as a counterbalance, reach upward as your hips drop slightly below your knees. Make sure that your knees are tracking directly over your toes and not knocking inward.

Drive upward through your heels, fully extending your knees and hips to stand up to the starting position.

Beginner

Start by standing with your hips and knees fully extended, holding onto a chair or other stable object.

Take an aggressive step backward with your right foot, fully extending that leg and touching the floor with the toes of that foot. Allow your left knee to bend and your body to lower slightly to adjust for the movement.

Keeping your left knee directly over the toes of your left foot, drive through your left heel and draw your right leg forward to bring your body to a standing position.

Take an aggressive step backward with your left foot, fully extending that leg and touching the floor with the toes of that foot. Allow your right knee to bend and your body to lower slightly to adjust for the movement.

Keeping your right knee directly over the toes of your right foot, drive through your right heel and draw your left leg forward to bring your body to the starting position.

Intermediate

Start by standing with your hips and knees fully extended, holding onto a chair or other stable object.