Bench Seated Leg Circles

Starting Position:

1. Sit on the edge of the bench with your hands placed next to your hips for support. Keep your feet flat on the floor initially.

2. Lean slightly back while keeping your upper body engaged. Your back should be straight, and your core tight.

3. Lift your legs off the floor so that your knees are bent at a 90-degree angle.

Movement Instructions:

1. Extend your legs out in front of you at about a 45-degree angle to the floor. This is your starting point for the leg movement.

2. Begin to move your legs in a circular motion, making small circles. Start with clockwise circles for about 10-15 repetitions.

3. Focus on keeping your core engaged and maintaining stability in your upper body. Your arms should remain straight next to your body for support.

4. After completing the clockwise circles, switch to counterclockwise circles for another 10-15 repetitions.

5. Control the movement without using momentum; it should be a slow and steady circular motion.

6. During the exercise, be mindful of your breathing. Inhale as you prepare and exhale as you exert effort through the movement.

Finishing Position:

1. After completing both sets of circles, gently lower your legs back to the floor.

2. Sit upright and take a moment to relax and breathe before moving on to your next exercise.

Tips:

• If the movement feels too challenging, you can start with smaller circles or keep your feet closer to the bench.

• Ensure your core stays engaged throughout to protect your lower back.

• Gradually increase the size of the circles as you become more comfortable with the exercise.