1. Starting Position:
- Stand tall with your feet hip-width apart.
- Engage your core by drawing your belly button in towards your spine.
- Extend your arms straight out in front of you at shoulder height, parallel to the ground.
2. Movement Preparation:
- Maintain a slight bend in your knees.
- Focus on a fixed point in front of you to help with balance.
3. Lifting the Leg:
- Shift your weight onto your right leg.
- As you do this, lift your left knee up towards your chest.
- Ensure your left foot is flexed, and your knee is at a 90-degree angle.
4. Twist Motion:
- While holding your left knee up, twist your torso to the right.
- Reach your right arm forward and your left arm backward, forming a "T" shape with your arms.
5. Return to Starting Position:
- Slowly return your body to the starting position by lowering your left leg and bringing your arms back to parallel.
- Repeat the movement on the other side, shifting your weight to your left leg and lifting your right knee.
6. Repetitions:
- Perform 10-15 repetitions on each side.
7. Tips:
- Keep your movements smooth and controlled to maintain balance.
- Focus on engaging your core throughout the exercise to help stabilize your body.
- If you struggle with balance, practice near a wall or sturdy surface for support.
8. Cool Down:
- After completing your sets, take a moment to stretch your legs and arms to relax your muscles.
