1. Positioning:
- Stand in front of the dip station or vertical knee raise machine.
- Grip the handles firmly. Your arms should be extended and locked at the elbows.
- Ensure your body is stabilized by pressing your back against the back support (if available).
2. Starting Position:
- Raise your knees towards your chest. Your legs should be bent at around a 90-degree angle.
- Keep your feet together but relaxed, not locked.
3. Movement:
- While keeping your upper body stable, shift your legs to the right side.
- Engage your oblique muscles as you bring your knees closer to the side of the machine.
- Hold for a moment, feeling the contraction in your side.
4. Returning:
- Slowly return your knees back to the starting position, moving through the center.
- Repeat the movement by shifting your legs to the left side this time.
- Continue alternating sides for the desired number of repetitions.
5. Tips:
- Keep your core engaged throughout the exercise to help maintain balance.
- Avoid swinging or using momentum; the movement should be controlled.
- Focus on your breathing: exhale as you lift your knees and inhale as you lower them.
Repetitions:
- Aim for 10-15 repetitions on each side to start, gradually increasing as you become more comfortable with the movement.
