This exercise works your stomach muscles and hip muscles, helping you have a stronger core and better posture.

It's a functional exercise, meaning it helps you move better in everyday life. This is because it uses movements similar to things you do naturally.

People of all fitness levels can do this exercise, making it easy to add to your workout.

To do the exercise, sit on a padded stool with your feet flat on the floor. Keep your back straight.

Slowly bring your knees towards your chest, using your stomach muscles. Try to keep your back straight and avoid leaning back.

Hold this position for a few seconds, then slowly lower your legs back down to the starting position.

Repeat this several times. Start with a small number of repetitions and gradually increase as you get stronger.

Remember to breathe normally throughout the exercise. Don't hold your breath.

If you have any back problems, talk to your doctor or a physical therapist before starting this exercise.

They make your core muscles stronger. Your core muscles are in your stomach and back; stronger core muscles mean better balance and less back pain.

This exercise helps you stand up straighter. A strong core helps support your spine, leading to better posture.

It improves flexibility in your hips and lower back. This can help you move more easily and reduce stiffness.

It's easy to do! You don't need any special equipment, just a padded stool.

It helps with everyday movements. The movements you do during this exercise are similar to actions you do all day long, like bending down or lifting things.

This starting position is important for good posture and to make sure you're using the right muscles. Sit tall, like you have a string pulling you up from the top of your head.

Lean back just a little, but keep your tummy muscles tight.

This helps you use your core muscles, which are the muscles in your stomach and back, instead of just your legs. Imagine you're protecting your spine.

Bring your knees up towards your chest, pulling them in as close as you can.

Try to hug your knees with your arms if it feels comfortable. This helps to feel the stretch in your lower back and activate your core muscles more effectively.

Hold this position for a short time. You should feel your tummy muscles working.

This pause helps your body understand the exercise and helps you build strength. It’s not about how long you hold it, just long enough to feel the work in your core.

Slowly lower your legs back down to the starting position.

Controlled movements help you use your core muscles better and prevent injuries. Avoid bouncing or jerking your legs.

Repeat the steps as many times as you're supposed to.

Listen to your body. If you feel any pain, stop and rest.

Sitting Twist Knee Raise: While doing the knee tuck, add a twist to your body. This works the muscles on the sides of your waist, making your core stronger and improving your balance. It's a good way to add a challenge.

Open and Knee Tuck: Before bringing your knees to your chest, open your legs wide. This makes the exercise harder and helps improve coordination and stability. It's a great way to work different parts of your core.

Sitting Side Step Tuck: Instead of bringing your knees straight up, move them to one side, then the other. This focuses on the muscles on the sides of your waist, making them stronger and improving your balance. This is great for toning your sides.

Benefits of Variations: Each of these changes offers a new challenge while still focusing on core strength and balance. They help keep your workouts interesting and help you get stronger in different ways.

Sitting Twist Knee Raise on a Padded Stool: This exercise strengthens your core muscles while also working on your balance. The twisting movement adds a challenge, making it good for improving stability.

Cross Climbers on a Padded Stool: This is a more active exercise. You'll use your core, legs, and arms. It's like a moving plank, so it builds upper body strength and gets your heart rate up.

Sitting Side Bend: This focuses on the muscles on the sides of your waist. It helps improve flexibility and strength in this area, which is important for overall core stability. This is a good choice if you want to work on side-to-side movements.

These exercises offer different ways to strengthen your core. Try them out to see which ones you like best and which fit your fitness goals. Remember to listen to your body and stop if you feel pain.

Don't rush: Take your time. Slow and controlled movements are better than fast ones. Focus on doing the exercise correctly, not quickly.

Breathe normally: Inhale and exhale as you do the exercise. Holding your breath makes your muscles tense and can make you feel dizzy.

Keep your feet flat: Make sure your feet are flat on the floor. This helps to keep your balance and stability while you are doing the exercise.

Engage your core: Tighten your stomach muscles. This helps protect your back and makes the exercise more effective. Think about pulling your belly button towards your spine.

It helps make your core muscles stronger.

It also helps you become more flexible.

Good form is really important to get the most out of this exercise and stay safe.

Start slowly and gently to avoid hurting yourself.

Focus on pulling your knees towards your chest. This engages your stomach muscles.

Keep your back straight to protect your spine. Imagine a string pulling you up from the top of your head.

Breathe normally throughout the exercise. Don't hold your breath.

Control the movement of your knees. Don't let them drop down quickly.

Listen to your body. Stop if you feel any pain.

Practice regularly to see improvement in your core strength and flexibility.

A padded stool makes the exercise more comfortable.