Bodyweight Seated Ab Circles

Instructions for proper form

1. Sit on the floor with your legs crossed or extended in front of you. 2. Lean back slightly to engage your core, keeping your back straight. 3. Lift your feet off the ground slightly for additional challenge or keep them on the floor for support. 4. With your hands on the floor beside you or clasped together, rotate your torso in a circular motion to the right then to the left. 5. Make sure to keep your core engaged throughout the movement, maintaining control.

Common mistakes to avoid

1. Rounding the back: Maintain a straight back to avoid strain. 2. Losing core engagement: Always keep your abdominal muscles contracted. 3. Overextending the rotation: Move within a comfortable range of motion to prevent injury.

Benefits

Specific benefits of the exercise

This exercise targets the rectus abdominis and helps with core stability and rotational strength, enhancing overall core function and control.

Expected results and timeframe

With consistent practice (3-4 times a week), you can expect improved core strength and stability within 4-6 weeks, leading to better posture and performance in other exercises..

Who this exercise is best for

This exercise is best for beginners or those reintroducing themselves to core workouts, as it requires no additional equipment and can be adapted to various fitness levels.

Scientific studies supporting its effectiveness

Various studies in sports science highlight the importance of rotational movements for athletes, showing that exercises like bodyweight seated ab circles enhance core stability and functionality, which are essential for athletic performance.

Variations

Beginner modifications

Start with your feet on the ground to reduce difficulty. Alternatively, perform the circles without lifting your feet, focusing on the upper body rotation while seated.

Advanced progressions

To increase intensity, lift your feet off the ground throughout the exercise. You can also add resistance by holding a light weight or medicine ball while performing the circles.

Integrations

Complementary exercises

Complement this exercise with planks, Russian twists, and dead bugs to further enhance core strength and stability.

Super set recommendations

Superset with exercises like mountain climbers or lateral leg raises, which also target the core but engage different muscle movements for balanced core training.

Sample workout routines

Include bodyweight seated ab circles in a full-body workout, pairing with push-ups, squats, and lunges for a balanced routine focusing on strength and core stability.

Exercise combinations

Combine with shoulder taps for upper body engagement or bicycle crunches for a more dynamic core workout.

Best time to do this exercise in your workout

Best performed as part of a core workout segment, either at the beginning to activate the core or as a finishing exercise to conclude your workout targeting the midsection.