Chair Seated Knee Raise Leg
Strengthen your core from a seated position! This exercise targets your abs and hip flexors - great for all fitness levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Positioning:
- Sit on the edge of the chair with your back straight.
- Your feet should be flat on the ground, hip-width apart.
- Place your hands on the edge of the chair beside your hips for support.
2. Starting Position:
- Lift your feet off the ground slightly, hovering just above the floor.
- Engage your core muscles and keep your chest lifted.
3. Movement:
- Inhale deeply, then exhale as you raise your knees towards your chest.
- Keep your upper body straight and avoid leaning back.
- Go as far as your flexibility allows without straining. Aim to bring your knees up to a 90-degree angle if possible.
4. Return:
- Inhale as you slowly lower your legs back to the starting position, maintaining control.
- Keep your feet just above the ground without touching it.
5. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting as needed between sets.
Tips:
- Focus on controlled movements to engage your abdominal muscles effectively.
- Avoid swinging your legs; use your muscles to lift them.
- If you find this too challenging, you can keep your feet on the ground and just practice raising your knees slightly.