Twisting Knee Thrust

1. Start in a standing position with your feet shoulder-width apart.

2. Extend your arms over your head and to the side, opposite to the knee that will be lifted as shown in image 1 for starting position before the twist.

3. Shift your weight slightly to one foot and bring the opposite knee up as you simultaneously twist your torso towards the raised knee, attempting to bring your elbow towards the knee as shown in images 3 and 4.

4. Keep your core engaged and your movements controlled as you twist.

5. Return to the starting position while lowering your knee as shown in image 2 and then repeat the motion on the other side.

6. Continue alternating sides for the desired number of repetitions or for a set amount of time.

7. Ensure to maintain good posture throughout the movement and avoid jerky movements to prevent strain.

The focus of this exercise should be on the twisting motion engaging the core muscles, particularly the obliques, and keeping the movements fluid and controlled. It can be performed at a slower pace for beginners or at a faster pace to increase heart rate and add a cardio element for more advanced individuals.