Lying Bent-Knee Figure 8
Strengthen your core! Trace figure 8's with your legs while lying down. Great for beginners and core stability.
Muscle Groups
Primary
Secondary
Instructions
1. Lie on your back on a flat surface with your legs extended and your arms resting along your sides.
2. Bend your knees slightly and lift your feet off the ground to prepare for the exercise.
3. Engage your abdominal muscles to stabilize your core throughout the movement.
4. Start by moving your legs in a figure 8 pattern, ensuring you move from the hips rather than just the feet or knees.
5. Continue to trace the shape of a figure 8 in the air with your legs, moving one leg over the other when they intersect in the middle of the pattern.
6. Breathe rhythmically, exhaling as you move your legs to one side of the 8 and inhaling as they come back to the center.
7. Complete the desired number of repetitions, smoothly transitioning from one motion to the next without resting your feet on the ground.
8. Take care to keep your lower back pressed into the ground to avoid any strain and to ensure proper form.
9. Once finished, gently lower your feet to the ground and rest before starting the next set.
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