Alternating Chair Seated Knee-Tuck

1. Starting Position:
- Sit on the edge of the chair with your back straight and feet flat on the ground.
- Keep your hands in front of you, either clasping them together or resting them on your thighs.

2. Engaging Your Core:
- Tighten your abdominal muscles to stabilize your torso. This will help maintain good posture during the movement.

3. Performing the Knee Tuck:
- Lean back slightly and lift one knee towards your chest while keeping the other foot flat on the floor.
- Try to tuck your knee in as close to your chest as possible. Hold this position for 1-2 seconds.

4. Lowering Your Leg:
- Slowly lower your leg back to the starting position while maintaining control. Make sure not to rush this movement.

5. Alternating Legs:
- Repeat the same movement with the opposite leg, lifting the other knee towards your chest.
- Continue alternating legs for a set number of repetitions or time.

6. Breathing:
- Remember to breathe steadily throughout the exercise. Exhale as you lift your knee and inhale as you lower it.

7. Repetitions:
- Aim for 10-15 repetitions on each leg, depending on your fitness level.

8. Cool Down:
- After completing your sets, take a moment to stretch your legs gently before moving on to another exercise.

Tips:
- Keep your movements slow and controlled to maximize effectiveness and reduce the risk of injury.
- Ensure your chair is stable and will not tip over during the exercise.