Chair Seated Knee-Tuck

1. Positioning:
- Sit on the edge of a sturdy chair with your back straight and feet flat on the floor.
- Keep your hands resting on the sides of the chair for support.

2. Starting Position:
- Lean slightly back while keeping your core engaged.
- Lift your feet off the ground so your knees are bent at a 90-degree angle. This is your starting position.

3. Movement:
- Exhale as you pull your knees towards your chest, bringing them as close as possible while balancing on the chair.
- Hold this position for a moment, feeling the contraction in your abdominal muscles.

4. Return:
- Inhale as you slowly extend your legs back to the starting position, maintaining control throughout the movement.
- Keep your feet from touching the ground to maintain tension in your core if possible.

5. Repetitions:
- Perform 10 to 15 repetitions, resting for a few seconds between sets if needed.

6. Tips:
- Keep your movements smooth and controlled to avoid any jerking or sudden motions.
- Focus on engaging your core throughout the exercise for maximum effectiveness.

Always ensure the chair is stable and secure to prevent any accidents while performing this exercise.