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How to do the Around the World Exercise

Fitday Editor

The Around the World exercise is comparatively easy to perform, and it can be done to strengthen your arm and leg muscles as well as core muscles, which include the chest, back, abdomen, obliques and others. It comprises of 15 exercises, which have to be performed at a slow-motion pace. The exercises work all the core muscle groups in the body. If you are a beginner, it is recommended that you do 10 repetitions for each exercise. If you are an advanced bodybuilder, 25 to 30 reps should suffice.

The Core Set of 15

The Around the World set starts with the Standard Crunch, and the second exercise is the Knee Up Crunch. In Knee Up Crunch, you have to lie on your back with bent knees and raise the feet a few inches above the mat. The Hip Lift is the next exercise, and it requires you to lie on your back with palms on the side. Then, raise your legs until they are perpendicular to your torso.

The Oblique Crunch is the fourth exercise in the Around the World set. Lying on your back, you have to lift your shoulder blades gently, and then, curl the upper body towards the left and across the body. Next in line is the Side Plank Dips. To perform this exercise, you need to get in a side plank position. Using your right arm as support, you have to lift your hips from the floor.

Targeting the Legs

The sixth exercise targets the legs and abs. In Oblique Leg Extensions, you need to get into a sideways position with the left arm facing up. Fold the left leg and try to touch the left knee with your head by bending the left leg and the neck. This exercise strengthens your hip flexors and tones the obliques. Next on the Around the World regimen is the Supermans. To perform Supermans, you have lie flat on your chest and stretch your arms over your head. Lift your hands and feet up from the mat.

The eighth Around the World exercise is the Bridged Leg Lifts. Lying on your chest, you have to lift your torso off the floor with your elbows. Support the lower body with your toes and then lift each leg from the floor. The next exercise is the popular Push Ups, wherein you have to lie on your chest and push your body up with your hands. The 10th, 11th and 12th exercises in the Around the World set are similar to the Oblique Crunches, Side Plank Dips and Oblique Leg Extensions, but they need to performed on the other side of the body.

The Last Three Exercises

The 13th exercise is the Heel Touches. Lying on your back, fold your knees so that your ankles will be closer to your hands. Then, touch your left ankle with your left hand and repeat the same movement with the right hand and ankle. Bicycle Crunches are the 14th exercise, and require you to lie on your back with your hands behind your head. Lift your head up with the support of your hands and bend each leg alternately. The leg movement has to be similar to riding a bicycle. The last exercise of the Around the World set is the Half Up Twists. Lying on your back, gently lift your shoulders off the floor. With knees slightly bent and arms across the chest, you have to twist the upper body to the left and right alternately.

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