Chair Seated Front-Leg Lift Under-Knee Tap
Strengthen your core and legs with this seated exercise! Lift, tap, and repeat for a simple yet effective workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Sit upright on a sturdy chair with your back straight and shoulders relaxed.
- Keep your feet flat on the floor, hip-width apart.
2. Hand Position:
- Extend your arms straight out in front of you at shoulder height, parallel to the ground. Hold your palms facing down.
3. Leg Lift:
- Slowly lift your right leg, keeping it straight, until it is parallel to the floor. Engage your core muscles to maintain balance.
4. Knee Tap:
- While your right leg is lifted, bend your right knee and bring it towards your chest.
- Tap your knee lightly with your hands.
5. Return to Starting Position:
- Straighten your leg back to the initial position while maintaining the arm position.
- Keep your movements controlled to avoid using momentum.
6. Repeats:
- Complete 10-15 repetitions on the right leg before switching to the left leg. Repeat for 2-3 sets.
7. Cool Down:
- After finishing both legs, sit back comfortably and take a few deep breaths to relax.
Tips:
- Keep your movements slow and controlled.
- Ensure your back remains straight throughout the exercise.
- If you feel any strain on your back, adjust your posture or take a short break.