Alternating Bench Seated In-Out Leg Raise

1. Starting Position:
- Sit on the edge of the bench with your legs extended in front of you.
- Lean back slightly to maintain balance, keeping your torso upright.

2. Hand Placement:
- Place your hands on the bench beside your hips for support or hold onto the sides of the bench.

3. Movement Preparation:
- Engage your core by tightening your abdominal muscles. This helps stabilize your body during the exercise.

4. Lifting Leg:
- Raise your right leg off the ground, keeping it straight and lifting it towards the ceiling while leaning back slightly.
- At the same time, bring your left leg up slightly, bending at the knee so your foot is close to the bench.

5. Alternate Movement:
- Lower your right leg back down to the starting position while simultaneously raising your left leg straight up.
- Ensure that you maintain control throughout the movement, avoiding any jerky motions.

6. Repeating:
- Continue alternating your leg raises for a designated number of repetitions (e.g., 10-15 per leg) or time (e.g., 30 seconds to 1 minute).

7. Final Position:
- To finish, lower both legs back to the starting position. Sit comfortably on the bench before standing up.

Tips:
- Keep your back straight and avoid rounding your shoulders.
- Focus on a slow, controlled movement to maximize effectiveness and minimize the risk of injury.
- If you're finding it difficult, try performing the exercise without raising your legs as high or take breaks as needed.