1. Starting Position:
- Stand upright with your feet hip-width apart.
- Engage your core by tightening your abdominal muscles.
- Maintain a neutral spine and look straight ahead.
2. Balance on One Leg:
- Shift your weight to one leg (e.g., the left leg).
- Ensure that your supporting leg is slightly bent at the knee for stability.
- Keep your other leg bent at the knee, with the foot lifted off the ground.
3. Lifting Motion:
- Slowly lift your bent knee of the non-supporting leg towards your chest.
- As you lift, keep your hips level and aligned; avoid leaning to the side.
- Hold this position for a moment, balancing on the supporting leg.
4. Lowering Motion:
- Gradually lower your bent leg back to the starting position without placing your foot on the ground.
- Maintain your balance on the supporting leg throughout the movement.
5. Repetitions:
- Perform 10 to 15 repetitions on one leg.
- Switch legs and repeat the exercise.
6. Tips for Success:
- Focus on a fixed point in front of you to help maintain your balance.
- If you find it challenging, you can hold onto a wall or chair for support initially.
- Progressively try to perform the exercise without holding onto anything as your balance improves.
7. Breathing:
- Breathe steadily throughout the exercise; exhale as you lift your leg and inhale as you lower it.
8. Modifications:
- To increase difficulty, hold your lifted leg and extend it straight back behind you instead of returning to the starting position.
