1. Starting Position:
- Sit on the floor with your back straight and feet flat on the ground.
- Bend your knees at a 90-degree angle so that your shins are parallel to the floor.
- Position your legs so that one leg is in front of you and the other leg is behind you, both bent at the knees.
- Keep your arms bent at your sides with your elbows close to your body and hands positioned as fists in front of you.
2. Movement:
- Engage your core muscles to stabilize your body.
- Slowly lift the foot of the front leg off the ground while keeping the knee bent at a 90-degree angle.
- Extend your leg forward in a kick-out motion while straightening it out.
- Make sure to maintain proper posture with your back straight and shoulders back during the movement.
3. Return to Starting Position:
- Bring your leg back into the original 90-degree bent position.
- Hold the position for a moment before repeating the lift.
4. Repetitions:
- Perform 10-15 repetitions on one leg, then switch to the other leg and repeat.
5. Breathing:
- Exhale as you lift and extend your leg, and inhale as you return to the starting position.
6. Tips:
- Keep your movements controlled to avoid momentum.
- Adjust your form if you feel discomfort; the goal is to perform the exercise with a focus on stability and control.
- If you're a beginner, you can start by holding your legs in the bent position before trying the kick-out.
