This exercise helps strengthen these muscles by making you lift your legs in and out while sitting.

It improves your balance because you have to stay steady while moving your legs.

Doing this exercise also makes you more flexible as it stretches your hip and leg muscles.

It helps you become more stable and stronger overall, making it good for people who want to get fitter.

This exercise is easy to do, no matter what your fitness level is. Beginners can start with smaller movements, while more advanced people can make it harder by lifting their legs higher or doing it faster.

You can adjust the exercise to fit your fitness level. For example, you can start with shorter leg raises and gradually increase the height and speed as you get stronger.

Increase hip flexibility: This exercise helps your hips and legs move more easily, improving your overall movement.

Boost your balance: Doing this exercise regularly helps you stay steadier on your feet, which is important for everyday life.

Tone your lower body: It targets the muscles in your hips and lower stomach, helping to shape and strengthen this area. This leads to a more toned appearance in your legs and lower abdomen.

Improve posture: A stronger core contributes to better posture, reducing back pain and improving your overall appearance.

Core Engagement: Tighten your stomach muscles. This helps keep your balance and makes the exercise work better.

Leg Lift: Gently lift your legs a few inches off the floor. Keep them straight.

Inhale and Extend: As you breathe in, slowly spread your legs apart to the sides, keeping them a few inches above the ground.

Exhale and Close: As you breathe out, slowly bring your legs back together, maintaining the lift.

Repeat: Do this movement several times. Try to keep your movements smooth and steady.

Important Tip: Go slowly! This helps you get the most out of the exercise and prevents injuries. Don't rush; focus on control.

• Seated Leg Raise: This simple exercise strengthens your hip muscles (hip flexors) and the front of your thighs (quadriceps). You sit down and lift one leg at a time. It's also good for balance and can help if you're recovering from an injury.

• Dumbbell Seated Military Press with Leg Raises: This is a more challenging exercise. You'll press weights above your head (like a soldier!) while also lifting your legs. This works your shoulders and arms, as well as your core and leg muscles. It helps you get stronger and improves your coordination.

• Dumbbell Seated Military Hold with Alternate Leg Raises: Similar to the last one, but instead of pressing the weights, you hold them steady above your head. This really tests your shoulder and core strength while you lift your legs one at a time. It's excellent for balance and control.

All three exercises are good for building strength in your core and legs. Try them all and find what works best for you!

Captain's Chair Leg Raise: This uses a special chair. You hold onto the chair and lift your knees towards your chest. It's great for your stomach muscles and hip muscles, helping you stand up straighter.

Seated Leg Raise: Sit on a sturdy chair and lift one leg at a time. This exercise works the front of your thighs (quadriceps) and your hip muscles, making your legs stronger and improving your balance.

Diagonal In-Out Leg Raise on Chair: Sit on a chair and lift one leg out to the side, at an angle. Then bring it back and repeat with the other leg. This is good for your hip muscles and helps with balance and flexibility.

These exercises all work your core (middle) muscles and leg muscles, but in slightly different ways. Try them all to find your favorite!

Don't lift your legs too high: Keep them a few inches off the floor. Lifting too high makes it harder to control the movement and could hurt your back.

Take your time: Slow and steady wins the race! Quick movements make the exercise less effective. Focus on controlling each leg as you raise and lower it.

This exercise works your core muscles, which are important for everyday activities like bending, lifting, and twisting.

Good balance helps you stay steady on your feet and reduces your risk of falls.

To do the exercise correctly, sit tall with your back straight and your feet flat on the floor.

Slowly lift one leg out to the side, keeping your back straight. Don't let your back arch or lean to one side. Keep your core engaged throughout the movement.

Lower your leg slowly and then repeat with the other leg. Control the movement throughout; don't just let your legs drop.

Start with a small number of repetitions (lifts) and gradually increase as you get stronger. Listen to your body and stop if you feel any pain.

Focus on keeping your core muscles tight throughout the exercise. This helps you maintain good posture and control your movements.

Practice regularly to see improvements in your core strength and balance. Consistency is key!

If you are new to exercise, or have any health concerns, talk to your doctor or a physical therapist before starting a new workout routine.