Chair Diagonal in Out
Strengthen your core with Chair Diagonal In & Outs! Twist and extend for a challenging, effective workout you can do anywhere.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on the edge of a sturdy chair with your hands beside your hips gripping the seat for stability.
2. Lean back slightly and engage your core muscles, keeping your back straight.
First movement - Diagonal "In":
3. Lift both feet off the ground, bending your knees towards your chest.
4. Twist your torso to the right, bringing your knees towards your right elbow.
5. Quickly but smoothly return to the central position, maintaining your legs off the ground.
Second movement - Diagonal "Out":
6. From the central position, extend both legs diagonally to the left side, keeping them elevated and straight.
7. Contract your abdominal muscles to stabilize your torso as you move your legs.
8. Return legs to the central position, knees toward the chest.
9. Now alternate the movement by twisting to the left and extending the legs diagonally to the right side.
10. Continue to alternate between diagonal "in" twists and diagonal "out" leg extensions for the desired number of repetitions or duration.
Ensure that you perform the exercise in a controlled manner, with a focus on engaging and working the core muscles for maximum benefit. Remember to maintain steady breathing throughout the exercise.