Lying Around the World

Lying Around The World


This exercise involves lying on your back and lifting your legs up and over your head in a circular motion, mimicking the shape of the world. It targets the core muscles and improves flexibility in the hips and lower back.

Equipment Required

Lying Around the World Instructions

  1. Start by lying flat on your back with your arms extended out to the sides.
  2. Lift your legs up and bend your knees so that your feet are flat on the ground.
  3. Slowly lower your legs to one side, keeping your shoulders and arms flat on the ground.
  4. Hold for a few seconds, then bring your legs back up to center.
  5. Repeat on the other side.
  6. Continue alternating sides for the desired number of repetitions.

Lying Around the World Form & Visual

Lying Around the World

Lying Around the World Benefits

  • Strengthens the core muscles
  • Improves balance and stability
  • Increases flexibility in the hips and lower back
  • Engages the glutes and hamstrings
  • Can help alleviate lower back pain

Lying Around the World Muscles Worked

  • Deltoids
  • Triceps
  • Pectorals
  • Trapezius
  • Rhomboids
  • Latissimus dorsi

Lying Around the World Variations & Alternatives

  • Standing Around the World
  • Seated Around the World
  • Weighted Around the World
  • Single Arm Around the World
  • Partner Around the World