CIRCLES

This exercise focuses on the rectus abdominis, the internal and external obliques, and the transverse abdominis. It’s an incredible way to tone, tighten, and strengthen your core.

progression

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	LEVEL 1:	Circles
	LEVEL 2:	In-and-Out Abs
	LEVEL 3:	Sprinter Sit-Up

Lie on your back with your legs bent and feet flat on the floor. Place your hands behind your head with elbows out wide. Lift your shoulder blades, engaging the abs.

Drop your right elbow toward the right hip and engage the obliques.

Deepen the crunch by lifting your shoulder blades higher and rotating to the center.

Drop the left elbow toward the left hip and engage the obliques before returning to the starting position.

challenge

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Once you’ve mastered the basic circles movement, challenge yourself with these variations.

Boxer Circles Bring your guard up and make the circles tighter and faster. Duck and weave!

Rib Cage Isolations Extend the arms overhead and make tight circles, isolating the ribcage and core.

Figure 8 Alternate the direction of your circles. This can be applied to the basic circles or the advanced variations.