This exercise involves lying on your back and lifting your legs up and over your head in a circular motion, mimicking the shape of the world. It targets the core muscles and improves flexibility in the hips and lower back.
Type
Strength
Equipment
No Equipment
Difficulty
Beginner
Key Benefits
- Strengthens the core muscles
- Improves balance and stability
- Increases flexibility in the hips and lower back
- Engages the glutes and hamstrings
- Can help alleviate lower back pain
Execution Protocol
- Start by lying flat on your back with your arms extended out to the sides.
- Lift your legs up and bend your knees so that your feet are flat on the ground.
- Slowly lower your legs to one side, keeping your shoulders and arms flat on the ground.
- Hold for a few seconds, then bring your legs back up to center.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Triceps
Secondary
Chest
Secondary
Traps
Primary
Back
Secondary