Bear Sit Kickout

Starting Position:

• Sit on the floor with your knees bent and feet flat.

• Lean back slightly while keeping your back straight.

• Place your hands on your knees or in front of you for balance.

Positioning:

• Your feet should be about hip-width apart.

• Engage your core by pulling your belly button toward your spine.

• Your upper body should be upright.

Movement:

• Begin by lifting one foot off the ground while keeping your knee bent.

• Extend that leg out in front of you while simultaneously straightening the other leg.

• Alternate legs by bringing the extended leg back and lifting the opposite one.

Key Points:

• Maintain a steady pace to help with coordination.

• Keep your core engaged throughout the movement to stabilize your body.

• Ensure your back stays straight without leaning too far back.

Repetitions:

• Aim for 10-15 repetitions on each leg, or adjust according to your fitness level.

6. Cool Down:

• After completing the exercise, stretch your thighs and hip flexors to prevent stiffness.