仰卧腿圈 – 双腿

A core exercise where you lie on your back with both legs extended upward and draw controlled circles in the air with your legs.

Instructions:

• Lie flat on your back with your arms alongside your body, palms pressing into the floor for stability.

• Lift both legs together until they are perpendicular to the floor, keeping them straight.

• Engage your core and slowly start drawing circles in the air with both legs moving together.

• Make smooth, controlled movements in one direction for the desired reps, then reverse the direction.

• Keep your lower back pressed into the mat at all times.

Common mistakes:

• Letting the lower back lift off the floor.

• Making fast or jerky movements.

• Moving the legs without engaging the core.

• Allowing knees to bend during the circles.