Chair Seated 8-Leg Crunch

Seated Leg Crunch with Chair

Starting Position:

1. Sit on the edge of the chair with your feet flat on the floor.
2. Place your hands on the sides of the chair for support.
3. Lean slightly back while keeping your back straight.

Movement Instructions:

1. Raise your legs off the ground and extend them in front of you, keeping them straight. Your body should form a slight leaning angle.
2. Engage your core muscles to stabilize your body.
3. Slowly bend your knees and bring them towards your chest while leaning back slightly. Your feet should not touch the ground during this movement.
4. Hold for a moment when your knees are close to your chest, feeling the contraction in your abdominal muscles.
5. Return to the starting position by slowly extending your legs back out while maintaining control. Do not let your feet touch the floor.
6. Repeat the movement for a set number of repetitions, aiming for 10 to 15 reps for beginners.

Tips:

- Keep your movements controlled to avoid straining your lower back.
- Focus on using your abdominal muscles to perform the movement, rather than relying too much on your legs or arms.
- Breathe out as you pull your knees in and breathe in as you extend your legs back out.
- If you find this exercise too challenging, you can modify it by keeping one foot on the ground while performing the movement with the other leg.