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Waist · Body Weight
Leg Lift Circles
Leg Lift Circles is an intermediate compound strength exercise that works the abs (waist), with the adductors and abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
- Hip Flexors · Iliopsoas
- Quadriceps · Rectus Femoris
Secondary muscles
- Adductors · Adductors
- Abductors · Abductors
How to do Leg Lift Circles
- Lie on your back with your legs extended and your arms at your sides, palms facing down.
- Lift both legs off the floor, about a foot above the floor, keeping your legs straight and your core engaged.
- Begin to draw small circles in the air with both legs moving together in a controlled and steady motion. Perform the circles in one direction for a set number of repetitions.
- Switch directions and draw circles with both legs in the opposite direction for the same number of repetitions. Lower your legs back to the starting position.
Form tips
- Keep your legs as straight as possible to maximize the stretch and engagement in your hip flexors and quadriceps.
- Perform the exercise on a comfortable, non-slip surface to prevent discomfort or injury.
- If you find it difficult to keep your legs straight, you can start with smaller circles and gradually increase the size as you build strength and flexibility.
Leg Lift Circles alternatives
More abs exercises
Leg Lift Circles FAQ
What muscles does Leg Lift Circles work?
Leg Lift Circles mainly works the abs in the waist (Rectus Abdominis, Obliques, Iliopsoas and Rectus Femoris). The adductors and abductors work as secondary muscles.
What equipment do you need for Leg Lift Circles?
None. Leg Lift Circles is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Leg Lift Circles should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Leg Lift Circles good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Leg Lift Circles burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Leg Lift Circles?
Other exercises for the abs include Landmine Rotational Lift to Press, Resistance Band Lying Leg Raise, Dumbbell Straight Leg Russian Twist and Ab Wheel Right Out.
For developers
Use Leg Lift Circles in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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