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WEEK 4 CHALLENGE

Seated Leg Raise

1. Start in a seated position, leaning slightly backwards. Have both hands grasp the side of the chair for balance.

2. Raise both legs off the floor, knees straight. Maintain tension on the abdominal muscles by keeping a "tight" and "stiff position. Ensure that your head remains in a neutral position.

3. Lift and lower both legs simultaneously and slowly.

4. Repeat movement.

Seated Flutter Kicks

1. Start in a seated position, leaning slightly backwards. Have both hands grasp the side of the chair for balance.

2. Raise both legs off the floor, knees straight. Maintain tension on the abdominal muscles by keeping a "tight" and "stiff position. Ensure that your head remains in a neutral position.

3. Lift and lower both legs in an alternating fashion, resembling a freestyle kick.

4. Repeat movement.