Strength exercises Strength exercises that you can do using the Seniors Exercise Park. Expand Sit to Stand Aim This exercise strengthens your leg and back muscles. Instructions Sit down and stand up from the seat. Use hand support if needed. Step Up Aim This exercise strengthens the leg muscles and improves ability for using stairs. Instructions Step up on the platform, leading with the same leg up and down. Alternate with the opposite leg. Hold on to the rail for support if needed. Push-Up Aim It strengthens your arms, shoulders, back and core muscles. Instructions Stand arm distance away from the bar and hold it with your hands apart. Slowly lower your body toward the bar and then push away to return to the starting position. Pull-Up Aim The exercise strengthens your arms, shoulders, back and core muscles. Instructions Grip the bar and walk your feet forward to 10cm in front of the bar, pull your body towards the bar and then slowly lower back to the starting position.