Lying Bent Knee Figure 8

The Lying Bent Knee Figure 8 is a challenging and effective exercise that targets your abdominal muscles, particularly the obliques. This exercise is performed in a supine position, lying on your back with your knees bent and feet flat on the floor. To perform the Lying Bent Knee Figure 8, you will engage your core muscles by initiating a twisting motion with your legs. This exercise not only helps to strengthen and tone your abs but also improves your balance and stability. As you perform the Figure 8 motion with your legs, your abdominal muscles have to work hard to stabilize your pelvis and maintain control throughout the movement. This helps to develop both the deep and superficial muscles of your core, resulting in a more sculpted and defined midsection. Additionally, the Lying Bent Knee Figure 8 can be modified to add intensity by holding a weighted medicine ball or a dumbbell between your feet. This added resistance increases the challenge and further engages your core muscles. Remember to always maintain proper form and engage your abdominal muscles throughout the entire exercise. Incorporating the Lying Bent Knee Figure 8 into your workout routine can bring variety to your abdominal training and help you achieve a stronger and more toned core.

Instructions

• Start by lying flat on your back with your knees bent and your feet flat on the ground.
• Extend your arms straight out to your sides, forming a 'T' shape with your body.
• Keeping your knees together and feet on the ground, engage your core and lower your legs to one side, aiming to touch the ground with your knees.
• Once you reach the bottom range of motion, reverse the movement and bring your legs back to the starting position, maintaining control throughout the exercise.
• From the starting position, lower your legs to the opposite side, again aiming to touch the ground with your knees.
• Repeat the movement from side to side for the desired number of repetitions or duration of the exercise.
• Remember to breathe steadily and maintain proper form throughout the exercise.

Tips & Tricks

• Engage your core throughout the movement
• Keep your hips stable and avoid excessive rocking
• Focus on controlling the movement with your abs and hip flexors
• Use a slow and controlled tempo to maximize muscle engagement
• Inhale deeply before initiating the movement, exhale as you complete the figure 8
• Maintain a neutral spine position to avoid excessive strain on your lower back
• Start with lighter weights or resistance bands to master the movement before increasing the intensity
• Perform a proper warm-up before attempting the exercise to prevent injury
• Listen to your body and modify the exercise as needed to suit your fitness level and ability
• Remember to breathe consistently and avoid holding your breath during the exercise