Lying Leg Figure Eight

The Lying Leg Figure Eight is a dynamic exercise that targets the lower abdominal muscles, hip flexors, and inner thighs. This exercise combines the benefits of both leg raises and hip rotations to engage multiple muscle groups simultaneously. The lying position ensures a stable base, making it accessible for individuals of all fitness levels. By performing the Lying Leg Figure Eight, you can strengthen your core, improve hip stability, and enhance overall lower body strength. This exercise can be particularly beneficial for those looking to tone their midsection and sculpt their lower body. To optimize your results, it's important to maintain proper form throughout the movement. Remember to engage your core muscles, keep your legs straight, and control the movement with a slow and controlled pace. Adding this exercise to your routine can help diversify your workouts and add variation to your abdominal training. As with any exercise, it's crucial to listen to your body and avoid overexertion or performing movements that cause discomfort or pain. Start with a weight and intensity level that challenges you without compromising your form. Gradually increase the difficulty as you build strength and confidence. Keep in mind that consistency is key when it comes to achieving your fitness goals, so incorporate the Lying Leg Figure Eight into your routine regularly for best results. Remember, a strong core leads to better overall stability and improved performance in various daily activities.

Instructions

• Start by lying flat on your back on an exercise mat or the floor.
• Extend your legs straight out in front of you, keeping your feet together.
• Engage and tighten your core muscles by drawing your navel in towards your spine.
• Keeping your legs straight, lift them off the ground about 6 inches.
• Begin to draw a large figure eight shape in the air with your legs.
• Make sure to keep your movements controlled and steady, focusing on engaging your abdominal muscles.
• Continue the figure eight pattern for the desired amount of repetitions or time.
• Remember to breathe evenly throughout the exercise.
• Once finished, slowly lower your legs back down to the starting position.
• Take a moment to rest and repeat the exercise for the recommended number of sets.

Tips & Tricks

• Maintain proper form and alignment throughout the exercise.
• Engage your core muscles for stability and control.
• Focus on squeezing your glutes as you lift your legs.
• Breathe steadily and avoid holding your breath during the movement.
• Gradually increase the weight or resistance to challenge your muscles.
• Perform the exercise at a slow and controlled pace for optimal results.
• Add variations such as ankle weights or resistance bands for an extra challenge.
• Listen to your body and adjust the range of motion according to your comfort level.
• Include this exercise in a well-rounded lower body workout routine for balanced strength and muscle development.