The move: Knee lift

Tina Burch/Los Angeles Daily News (ENLARGE)
Richard Simmons gets ready to do a Knee Lift.
Tina Burch/Los Angeles Daily News (ENLARGE)
The exercise provides the most benefit when done in an aerobic fashion.
Tina Burch/Los Angeles Daily News (ENLARGE)
Dana Miller, who joined the Slimmons health club four years ago, shows how to do a seated Knee Lift.
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Give feedback: On this week?s tip; share your exercise tips Related: • Diet & fitness news and tips • Weight loss success stories • More health news Previous tips: The iso-ab plank  Front Raise  Weighted alternating backward lunge with initial knee-up position  Crisscross with 1- or 2-pound weights  Double leg stretch  Active Side Squat with Weights  Bent Forward Row  Wrist Curl  Plie With Upright Rows  Side Waist Toner  Triceps push-up (bench dip) off chair with added weight  Single leg stretch  Inclined Push-Up Off Step  Angled Simultaneous Biceps Curls  Super Man (Back Hyperextension)  Roll-Up With Weights  Hip flexor stretch  Floor Butt Lift  Standing Quadriceps Stretch  Deadlift with shoulder press and rotation  Milk/Detergent Jug Diagonal Lunge With Reach  Isometric Chest Press  The 100  Water Bottle Squat, Curl, Press, Extend and Lateral Descent  Butt Blasters with rotation  Deadlift with shoulder press  Milk/Detergent Jug Single Leg Crossover  Heel Digs  Shoulder Blade Kiss  Hip Lift  Push-up to Reach Back  Hamstring curls  Stagger Stance Two-Arm Band Chest Press  Knee Lift  Neck Stretch  One-Legged Lateral Raise  T-pose

Works on: As an aerobic move, the knee lift raises the heart rate by doing large, continuous movements, particularly if accompanied by large arm movements. Also works on the quadriceps or front of the thigh, the gluteal muscles (or your tush!), the hip flexors and the core muscles of the abdomen and back.

Step 1: Begin by lifting the knee as high as you can, alternating legs. Start with 10 alternating leg lifts, or 5 on each side total. Then see if you can work up to 20, 30 or even 50 total leg lifts each morning!

Alternate move: Knee lifts may be done seated with JUST as much benefit if you make the moves as large as you can.

Fit tip: Lift from the tush and stand up straight and tall! When you want to challenge yourself more, try to do 8 knee lifts on each side before you change legs.

Richard Simmons has helped millions of overweight men and women through his exercise videos, eating programs, books, and national television and radio appearances. This year, Simmons leads his 26th Cruise to Lose weight-loss program aboard Carnival Cruise Lines. He also continues to teach at Slimmons, a motivational exercise studio he established in 1974.

— Los Angeles Daily News