1. Start by sitting on a box or bench with your feet flat on the floor, hip-width apart. Extend your arms straight in front of you parallel to the floor.
2. Engage your core and lean back slightly, keeping a straight back.
3. Begin the movement by tilting forward through your hips and using your core to initiate a sit-up motion, while swinging your arms for momentum.
4. As you reach the top of the sit-up motion, transfer your weight to your feet and thrust upwards, pushing through your heels to stand up while keeping your arms extended in front of you.
5. Once you've reached a full standing position, reverse the motion by hinging at the hips, then slowly lowering yourself back down to the seated position on the box or bench with control and without collapsing your torso.
6. Repeat for the desired number of repetitions and sets.
Ensure to maintain control and good posture throughout the exercise. Avoid using a jerking motion and make sure your movements are smooth and deliberate.
---
