Stability-Ball Seated Knee Raise

Setup Position:

• Find a stability ball and sit on it with your feet flat on the ground, shoulder-width apart.

• Ensure that your hips are level with your knees.

• Keep your back straight and core engaged. You may place your hands on your hips or at your sides for balance.

Starting Position:

• Sit tall on the stability ball with your feet firmly planted.

• Your knees should be bent at about a 90-degree angle.

Movement:

• Inhale deeply. As you exhale, slowly lift your right knee toward your chest, engaging your abdominal muscles.

• Keep your core tight and maintain a balanced position on the ball. Avoid leaning back or sideways.

• Hold the raised knee for a moment at the top.

Lowering:

• Inhale as you lower your right foot back to the starting position, returning to the seated position on the ball.

• Repeat the movement with your left knee, lifting it toward your chest.

Repetitions:

• Perform 10-15 repetitions on each leg.

• Aim for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Focus on maintaining balance throughout the exercise.

• If you're struggling with balance, you can place your hands on the ball in front of you for extra support.

• Keep your movements slow and controlled to maximize effectiveness and minimize the risk of injury.