Alternating Seated Butterfly Knee Raise

1. Starting Position: Sit on the floor with your legs extended in front of you, ensuring your back is straight and your core is engaged. You can sit on a mat for comfort.
2. Foot Positioning: Bend your knees and bring the soles of your feet together to form a diamond shape with your legs. Your knees should fall out to the sides.
3. Hand Placement: Place your hands behind you on the floor for support. Your fingers should point towards your body.
4. Movement:
- Lift your right knee toward your chest while keeping your left foot flat on the ground.
- Hold this position for a second, feeling the stretch in your hip.
- Lower your right leg back to the starting position.
- Repeat the movement with your left knee, lifting it toward your chest.
5. Repetitions: Continue alternating between your right and left knee for a total of 10 to 15 repetitions on each side.
6. Breathing: Inhale as you lift your knee and exhale as you lower it back down.
7. Tips:
- Keep your movements slow and controlled to maintain balance.
- Focus on your core to help stabilize your body.
- If you feel any discomfort, stop the exercise and adjust your positioning.