1. Start by sitting on the edge of a stable chair with your feet flat on the floor and your arms by your sides.
2. Brace your core and sit up straight with your back off the backrest.
3. Begin by lifting your right knee towards your chest while simultaneously circling your arms forward and up until they're above your head. Your palms should face each other at the top.
4. Lower your arms in an outward circle as you simultaneously lower your right knee to return to the starting position.
5. Repeat the same movement with your left knee while circling the arms.
6. Continue alternating knees with each repetition, ensuring that you perform an even number of repetitions for each leg.
7. Keep your movements controlled, especially when raising and lowering your legs to engage the core fully.
Be sure to do a proper warm-up before starting this exercise to prepare your muscles and joints for the movements. Adjust the number of repetitions and sets according to your fitness level.
---
