1. Sit down on a padded stool or a secure, stable seat with your knees bent and your feet flat on the ground.
2. Place your fingertips gently behind your ears or alongside your head without interlocking your fingers. Be careful not to pull on your head or neck.
3. Engage your core muscles by slightly tucking in your abdomen towards your spine.
4. Lean back slightly while maintaining a straight back to increase core engagement.
5. Rotate your torso to one side, bringing the opposite elbow towards the raised knee without bending forward.
6. Return to the center, and then twist your torso to the opposite side, again bringing the opposite elbow towards the raised knee.
7. Continue alternating sides for the desired number of repetitions, ensuring controlled movements and breathing throughout the exercise.
Remember to keep the movements controlled and to avoid using momentum to twist the body. Focus on using your core muscles to perform the twisting motion. Keep the pace moderate to maintain proper form and to maximize the engagement of the abdominal muscles.
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