Two Resistance Exercises to Try

Instructions for two common resistance exercises are described below. The overhead arm raise exercise will strengthen your shoulders and arms, while the back leg raise exercise will strengthen your buttocks and lower back.

Overhead arm exercise

You can do this exercise while standing or sitting in a sturdy, armless chair.

  1. Keep your feet flat on the floor, shoulder-width apart.

  2. Hold weights (1 pound if you’re just starting) at your sides at shoulder height with palms facing forward. Breathe in slowly.

  3. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.

  4. Hold the position for one second.

  5. Breathe in as you slowly lower your arms.

  6. Repeat 10 to 15 times.

  7. Rest; then repeat 10 to 15 more times.

Tip: As you progress, use a heavier weight and alternate arms until you can lift the weight comfortably with both arms.

Back leg raise

  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.

  2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.

  3. Hold the position for one second.

  4. Breathe in as you slowly lower your leg.

  1. Repeat 10 to 15 times.

  2. Repeat 10 to 15 times with other leg.

  3. Repeat 10 to 15 more times with each leg.

Tip: As you progress, you may want to add ankle weights.