Bench Seated in Out Leg Raise

1. Starting Position:
- Sit on the edge of the bench with your hands positioned at your sides for support. Your fingers should grip the edge of the bench.
- Keep your legs extended straight out in front of you, with your heels just above the ground. Your torso should be upright, engaging your core.

2. Movement Phase:
- Begin by leaning slightly back while maintaining balance, ensuring that your legs are still elevated.
- Simultaneously, draw your knees towards your chest by bending them. Your feet should come close to your body as you pull them in.

3. Return Phase:
- Next, extend your legs back out to the starting position without letting your heels touch the ground. Maintain tension in your core throughout the movement.
- Try to keep your torso steady and avoid leaning backward or forward excessively.

4. Repetition:
- Repeat the movement for a set number of repetitions, typically 10 to 15.
- Focus on controlled movements rather than speed to maximize the effectiveness of the exercise.

5. Breathing:
- Breathe out as you pull your knees in, and breathe in as you extend your legs back out.

Tips:
- Start with a small range of motion if you are a beginner and gradually increase the distance as you gain strength.
- Ensure your movements are fluid and avoid any jerky or sudden motions to prevent injury.
- Always maintain a strong core and good posture to optimize the benefits of the exercise.