1. 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.
2. Starting Position:
- Sit tall on the stability ball with your feet firmly planted.
- Your knees should be bent at about a 90-degree angle.
3. 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.
4. 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.
5. Repetitions:
- Perform 10-15 repetitions on each leg.
- Aim for 2-3 sets, resting for 30-60 seconds between sets.
6. 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.
