alternate knee raises

Alternate knee raises, also known as alternating toe touches, is a bodyweight exercise that mainly targets the core and hip flexors. This exercise requires no equipment and can be performed anywhere. To perform alternate knee raises, start by lying flat on your back with your arms extended above your head. Keeping your legs straight, lift one leg up towards the ceiling while simultaneously raising your torso off of the ground and reaching your opposite arm to touch your toes. Lower your leg and torso back down to the ground and repeat the movement with the other leg and opposite arm. Continue to alternate legs until you have completed the desired amount of reps or time. This exercise is great for improving core strength, endurance, and stability. It also helps to improve flexibility in the hip flexors and hamstrings. The movement primarily targets the rectus abdominis, but also works the obliques, transverse abdominis, and hip flexors. For an added challenge, you can hold a lightweight or medicine ball in your hands as you perform this exercise, or you can perform the movement on a stability ball to increase the instability and engage more core muscles.