Overhead Knee Raise

Starting Position:

• Stand tall with your feet shoulder-width apart.

• Raise both arms straight overhead, keeping them close to your ears.

• Engage your core by tightening your abdominal muscles.

Movement:

• Begin by lifting your right knee up towards your chest while simultaneously lowering your arms down to shoulder height.

• Keep your back straight and avoid leaning forward as you lift your knee.

• The goal is to bring the knee as high as possible, ideally to hip height.

Return to Start:

• Lower your right leg back down to the starting position.

• As you do this, raise your arms back to the overhead position.

Repetition:

• Repeat the knee raise, alternating legs. Lift your left knee after returning to the start position with your right leg.

• Aim for a smooth and controlled motion, exhaling as you lift the knee and inhaling as you lower it.

Tips:

• Focus on maintaining balance throughout the movement.

• You can increase the intensity by adding a hop as you lift each knee.

• Ensure your movements are quick yet controlled to improve coordination and strength.

Duration:

• Perform for 30 seconds to 1 minute, then rest for 15-30 seconds before repeating for a total of 3-5 sets.

Cool Down:

• Finish with stretching your arms and legs to relax the muscles after the exercise.