NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

CoreLevel 1

Standing Knee-to-Elbow

A standing core exercise with no floor work: bring one knee up to meet the opposite elbow.

Working (red)
Stomach, side of the waist
Helping (amber)
Front of thighs
Do
2 to 3 sets of 10 (5 each side)
Rest
30 to 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Poor balance? Hold a chair or a wall. Osteoporosis? Skip this one unless Nida says it is safe for you.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Stand tall. Feet hip-width apart, fingertips behind your ears, elbows wide.
  2. Tighten your stomach. Hold a chair with one hand if your balance is unsure.
  3. Lift one knee and bring the opposite elbow down to meet it. Curl through your stomach. Breathe out.
  4. Return to standing tall and change sides. Breathe in.

Where your hands and feet go

Feet
Hip-width apart. One foot stays flat on the floor while the other lifts.
Hands
Fingertips lightly behind your ears, elbows wide. Do not pull on your head.
Body
Tall between repetitions. The curl comes from your stomach, not your neck.
The movement
One knee lifts to hip height. The opposite elbow comes down and across toward it. They do not have to touch. Stand tall, then swap.

Watch out for

  • Pulling on your neck. Fingertips only rest behind the ears.
  • Rushing. Slow and controlled.
  • Leaning back as the knee comes up.

Make it easier

Hold a chair, and lift the knee without the elbow.

Make it harder

Pause for 2 seconds with knee and elbow together.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026