Chair L-Sit Leg Kick

1. Starting Position:
- Sit on the edge of the chair with your legs extended in front of you.
- Keep your feet together and your toes pointed.
- Place your hands on the edge of the chair beside your hips, fingers facing forward.

2. Body Positioning:
- Lean slightly forward while keeping your back straight.
- Engage your core to stabilize your body.
- Your shoulders should be over your wrists.

3. Lift Your Body:
- Press down through your hands to lift your hips off the chair.
- Your legs should remain extended in front of you, straight and off the ground.

4. Perform the Leg Kicks:
- In this lifted position, kick one leg forward, keeping it straight.
- Bring that leg back to the starting position and then kick the other leg forward.
- Continue alternating legs in a controlled manner.

5. Maintain Form:
- Ensure your core stays engaged throughout the movement to avoid sagging in your lower back.
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.

6. Breathing:
- Inhale as you lift and kick your leg, and exhale when you return it.

7. Repetitions:
- Aim for 5-10 kicks on each leg, adjusting the number based on your strength and comfort level.

8. Cool Down:
- After completing your sets, lower your hips back to the chair and take a moment to stretch your legs and relax your shoulders.

Tips:
- If you find this exercise too challenging initially, you can practice just lifting your hips without the leg kicks until you build strength.
- Ensure the chair is stable to avoid any risk of falling.