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Lying Around the World

Lying Around the World

"Lying Around the World" is a full-body exercise that targets multiple muscle groups and improves core stability. This exercise is performed lying on your back with your legs extended and your arms outstretched to your sides. The name "Lying Around the World" is derived from the circular motion your legs will make during the exercise, mimicking the movement of a globe being rotated. This exercise primarily focuses on strengthening the abdominal muscles, including the rectus abdominis and obliques. As you rotate your legs in a circular motion, you engage these muscles to stabilize your pelvis and maintain control throughout the movement. In addition to working your core, "Lying Around the World" also activates the hip flexors, glutes, and thigh muscles. These lower body muscles are crucial for supporting proper posture and enhancing overall lower body strength and stability. Performing "Lying Around the World" regularly can improve your balance, coordination, and overall body control. As with any exercise, it is essential to maintain proper form and start with lighter resistance or smaller circles until you are comfortable with the movement. Remember to consult with a fitness professional or a physician before incorporating any new exercise into your routine, especially if you have any pre-existing conditions or injuries. So go ahead, give "Lying Around the World" a try, and experience a challenging yet rewarding full-body workout!

Instructions

  • Lie flat on your back on a mat or a bench with your arms extended and palms facing down.
  • Engage your core muscles by drawing your navel towards your spine.
  • Keep your legs together and straight, and lift them to a 90-degree angle with your torso.
  • Slowly lower your legs towards your right side while keeping them straight, until they are a few inches above the floor.
  • Pause for a moment, then lift your legs back to the starting position.
  • Repeat the movement, this time lowering your legs towards your left side.
  • Continue alternating sides for the desired number of repetitions or time.
  • Remember to breathe steadily throughout the exercise and avoid straining your neck or back.
  • To increase the difficulty, you can hold a dumbbell between your feet or use ankle weights.

Tips & Tricks

  • Focus on engaging your core throughout the entire exercise
  • Start with light dumbbells to master the proper form
  • Control the movement and avoid swinging your arms
  • Breathe deeply and exhale during the most challenging part of the exercise
  • Maintain proper shoulder alignment by retracting and depressing your shoulder blades
  • Keep your neck in a neutral position by looking straight ahead
  • Warm up your shoulders before performing this exercise
  • Progressively increase the weight as you become comfortable with the movement
  • Avoid arching your lower back by engaging your glutes and core
  • Listen to your body and take breaks when needed
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