Lying Knee Raise

Lying Knee Raise

Positioning

1. Starting Position: Lie flat on your back on an exercise mat or a comfortable surface. Ensure your legs are fully extended together and your arms are resting alongside your body, palms facing down for support.
2. Body Alignment: Keep your head neutral with your spine aligned. Engage your core to stabilize your torso throughout the movement.

Movement

3. Knee Raise:
- Slowly bend your knees and lift your legs off the ground.
- Bring your knees towards your chest until they form a 90-degree angle.
- Make sure to keep your feet flexed and together.

4. Lowering the Legs:
- Gently lower your legs back down to the starting position, keeping them controlled. Do not let your feet touch the ground for added tension.

5. Repetitions:
- Repeat the knee raise for 10-15 repetitions, or as per your fitness level.
- Focus on breathing steadily — inhale as you lower your legs, and exhale as you lift them.

Tips

- Make sure to engage your core throughout the exercise to protect your lower back.
- Avoid jerky movements; maintain a slow and controlled pace for better results.
- If you find this exercise challenging, you can modify it by only raising your legs to a height that feels comfortable for you.