It helps you get stronger in your middle and improves your balance.

This exercise is really good for making your waist smaller and your stomach muscles stronger.

Doing this exercise regularly helps you move better in everyday life.

It's easy to do, so it's good for both new and experienced exercisers.

You can change how hard the exercise is to fit your fitness level.

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

Twist your body to one side, then bring your knee up towards your chest.

Slowly lower your leg and twist to the other side, bringing the other knee up.

Keep your back straight and your core engaged throughout the exercise.

Start with a few repetitions and gradually increase as you get stronger.

Remember to breathe normally throughout the exercise.

If you feel any pain, stop and talk to a doctor or physical therapist.

Improves balance: Doing this helps you stay steady on your feet, which is good for everyday activities.

Helps with a smaller waist: Regularly doing this exercise can help you get a more toned waist.

Easy to do: You don't need any special equipment or a gym to do this exercise; you can do it almost anywhere.

Increases flexibility: It helps to make your knees and hips more bendy and less stiff.

Gentle lean: Lean back just a little bit, keeping your back straight. This helps you maintain good posture throughout the exercise.

Twist and lift (right side): Slowly twist your body to the right. As you twist, bring your right knee up towards your chest. Keep your left foot firmly planted on the floor.

Center yourself: Gently bring your body back to the center position. Your back should be straight again, and your core muscles engaged.

Twist and lift (left side): Now, slowly twist your body to the left. Bring your left knee up towards your chest, keeping your right foot on the floor.

Back to center: Return to the center position, keeping your back straight and your core engaged.

Repeat: Keep going back and forth, twisting to the right and then to the left, lifting one knee at a time. Do as many repetitions as you feel comfortable with.

Slow and steady: Remember to move slowly and in a controlled way. This helps you get the most benefit from the exercise and avoids injuries. Don't rush!

Sitting Knee Tuck: Pull your knees to your chest while sitting. This really works your stomach muscles and the muscles in your hips. It helps you get stronger and more steady.

Twist Knee Raise Side Step Jack: This is a more active move. You twist your body, raise a knee, and step to the side. It's good for your heart and helps with coordination and balance.

Circle Arms Knee Raises on a Chair: This one adds arm movements. You circle your arms while raising your knees. It makes your core stronger and improves how well you can coordinate your arms and legs. It also adds a bit of a jump to your workout.

All these exercises work your core muscles in different ways. They can also help you be more flexible, balanced, and improve your heart health. Try them and see which ones you like best!

Open and Close Knee Tucks on a Padded Stool: This exercise is great for your tummy muscles, hips, and thighs. Start by sitting on the stool with your legs wide apart. Then, bring your knees up towards your chest. This helps you get stronger and improves your balance.

Arm Circles with Knee Lifts on a Chair: This exercise is like a little dance! You'll move your arms in circles while bringing your knees up towards your chest. It's good for your core and gets your heart pumping.

Side Bends While Sitting: This one focuses on the muscles on the sides of your waist. Sit up tall and gently lean to one side, then the other. It helps you get more flexible and improves your posture.

These exercises are all different ways to work your core muscles. Try them out and see which ones you like best! Remember to listen to your body and stop if you feel any pain.

Move slowly and smoothly: Avoid quick, jerky movements. Controlled movements help you feel your muscles working and prevent injuries. Think about moving with purpose, not speed.

Use your core muscles: Your core muscles (belly and back muscles) are key to this exercise. Tighten them throughout the movement to keep your body stable and strong. Imagine you're trying to protect your belly button by pulling it inwards.

It helps make your core (middle) muscles stronger. Your core muscles are important for balance and stability.

This exercise improves your balance and helps you stay steady on your feet.

You can change how hard the exercise is to fit your fitness level. Beginners can do easier versions, while more advanced people can make it harder.

It's a functional exercise, meaning it helps you move better in everyday life. Activities like lifting things or bending over will become easier.

Adding this exercise to your workout routine will improve your overall fitness.