How to Perform
- 1
Stand tall with feet hip-width apart and hands behind your head, elbows wide.
- 2
Lift your right knee upward while simultaneously rotating your torso to bring your left elbow toward your right knee.
- 3
Return to the starting position.
- 4
Lift your left knee and bring your right elbow toward it.
- 5
Alternate sides in a rhythmic, controlled motion.
- 6
Continue for 45–60 seconds.
- 7
Rest for 30 seconds, then repeat.
- 8
Keep the movement slow and controlled — do not rush.
For People with Diabetes:
Core engagement during this movement increases metabolic demand and helps lower blood sugar. The rotational component also improves spinal mobility.
Safety Tips
- •Hold a chair if balance is a challenge
- •Focus on rotating the torso — not just lifting the knee
- •Keep the movement smooth, not jerky
- •Breathe out each time you bring elbow to knee
aerobic
beginner
Standing Knee to Elbow Touches
1 minutes
55 calories
multiple sets of 1-2 minutes each
Standard Parameters
20 minmoderate
Health Benefits
- Strengthens core and obliques
- Improves balance and coordination
- Raises heart rate without jumping
- Engages multiple muscle groups simultaneously
Target Muscles
core
obliques
hip flexors
shoulders