Leg Circles: Video Tutorial & Exercise Guide
| Workout | Leg Circles |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Leg Circles: Video Tutorial & Exercise Guide
Leg Circles: Step-by-Step Guide
- Step 1: Lie flat on your back with your arms resting by your sides. Keep your legs extended and feet pointed upward.
- Step 2: Engage your core and lift your right leg straight up towards the ceiling, keeping the left leg on the ground.
- Step 3: Begin to draw small, controlled circles with your lifted leg, keeping your core tight and lower back pressed into the ground.
- Step 4: Gradually increase the size of the circles while maintaining control. Complete the desired number of reps, then reverse the direction of the circles.
- Step 5: Lower your right leg and repeat the movement on the left leg, focusing on smooth, controlled motions throughout.
Leg Circles: Overview
Leg Circles are a core-strengthening exercise that targets the lower abs, hip flexors, and inner thighs while improving hip mobility and stability. This exercise engages the entire core as you control the circular motion of your leg, making it a great way to tone your lower body while enhancing balance and flexibility.
Leg Circles can be performed as part of a warm-up, core routine, or even a cool-down session to enhance overall mobility and abdominal strength. It’s a simple, yet effective move that anyone can incorporate into their routine, regardless of fitness level.
Leg Circles: Benefits
Leg Circles are an excellent exercise for building core strength, particularly in the lower abs and obliques. The circular motion challenges your stability, forcing you to engage your entire core to control the movement.
This exercise also helps improve hip mobility and flexibility, which can prevent injuries and enhance performance in other lower-body exercises, such as squats and lunges. It’s a great way to activate and strengthen the hip flexors while improving coordination.
Additionally, Leg Circles are low-impact, making them accessible to beginners or those recovering from injury, while still being challenging enough for more advanced athletes.
Leg Circles: Pro Tips & Advanced Techniques
For best results, keep your core engaged and your movements slow and controlled. Avoid rushing through the exercise—focus on stability and control to get the most out of each rep. To make the exercise more challenging, increase the size of your circles or try lifting both legs off the ground while drawing circles with each. Ready to strengthen your core and hips? Let’s get those legs moving in circles!
Leg Circles: Progression Plan
Beginner
Intermediate
Advanced
Leg Circles: Frequently Asked Questions (FAQs)
What muscles do Leg Circles target?
+Leg Circles primarily target the lower abs and obliques while also engaging the hip flexors and inner thighs. The exercise also helps improve hip mobility and core stability.
Can beginners perform Leg Circles?
+Yes, beginners can start with smaller circles and focus on controlling the movement. As they gain strength and mobility, they can gradually increase the size of the circles.
How often should I include Leg Circles in my routine?
+Incorporate Leg Circles 2-3 times a week as part of your core workout or warm-up routine. They can be paired with other core and hip mobility exercises for a well-rounded workout.
What common mistakes should I avoid?
+Avoid letting your lower back lift off the ground or arching your back. Focus on keeping your core engaged and maintaining control of your leg movements.
Can I make Leg Circles more challenging?
+Yes, you can increase the difficulty by making larger circles or by performing the exercise with both legs lifted off the ground. You can also add ankle weights for added resistance.
