Overhead Knee Raise

1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Raise both arms straight overhead, keeping them close to your ears.
- Engage your core by tightening your abdominal muscles.

2. Movement:
- Begin by lifting your right knee up towards your chest while simultaneously lowering your arms down to shoulder height.
- Keep your back straight and avoid leaning forward as you lift your knee.
- The goal is to bring the knee as high as possible, ideally to hip height.

3. Return to Start:
- Lower your right leg back down to the starting position.
- As you do this, raise your arms back to the overhead position.

4. Repetition:
- Repeat the knee raise, alternating legs. Lift your left knee after returning to the start position with your right leg.
- Aim for a smooth and controlled motion, exhaling as you lift the knee and inhaling as you lower it.

5. Tips:
- Focus on maintaining balance throughout the movement.
- You can increase the intensity by adding a hop as you lift each knee.
- Ensure your movements are quick yet controlled to improve coordination and strength.

6. Duration:
- Perform for 30 seconds to 1 minute, then rest for 15-30 seconds before repeating for a total of 3-5 sets.

7. Cool Down:
- Finish with stretching your arms and legs to relax the muscles after the exercise.