Chair Supported Half-Circles Draw

Half-Circle Draw (Chair Supported)

1. Setup:

   • Find a stable chair and place it on a flat surface.

   • Stand next to the chair, using it for support.

2. Positioning:

   • Stand upright with your feet hip-width apart.

   • Place one hand on the seat of the chair for balance.

   • Shift your weight onto the leg that is furthest from the chair.

3. Movement:

   • Slowly lift the opposite leg slightly off the ground.

   • Keeping your standing leg slightly bent, move the elevated leg in a half-circle motion in front of your body.

   • Focus on engaging your hip muscles as you draw the half-circle.

   • Swing your leg back to the starting position, maintaining control throughout the movement.

4. Repetitions:

   • Complete 8-10 repetitions, then switch to the other leg.

5. Tips:

   • Keep your core engaged to maintain balance.

   • Move slowly to control the motion and avoid straining your muscles.

   • Ensure that your supporting leg remains stable and does not wobble.

6. Variations:

   • If comfortable, you can perform this exercise without holding onto the chair for support.

Remember to perform the exercise in a controlled manner, focusing on the quality of movement rather than speed.