Chair Seated Knee-Tuck

1. Positioning:

   • Sit on the edge of a sturdy chair with your back straight and feet flat on the floor.

   • Keep your hands resting on the sides of the chair for support.

2. Starting Position:

   • Lean slightly back while keeping your core engaged.

   • Lift your feet off the ground so your knees are bent at a 90-degree angle. This is your starting position.

3. Movement:

   • Exhale as you pull your knees towards your chest, bringing them as close as possible while balancing on the chair.

   • Hold this position for a moment, feeling the contraction in your abdominal muscles.

4. Return:

   • Inhale as you slowly extend your legs back to the starting position, maintaining control throughout the movement.

   • Keep your feet from touching the ground to maintain tension in your core if possible.

5. Repetitions:

   • Perform 10 to 15 repetitions, resting for a few seconds between sets if needed.

6. Tips:

   • Keep your movements smooth and controlled to avoid any jerking or sudden motions.

   • Focus on engaging your core throughout the exercise for maximum effectiveness.

Always ensure the chair is stable and secure to prevent any accidents while performing this exercise.