Health Advocate Blog

Workout of the Week: Leg Circles

Leg Circles

Leg circles–isolated leg exercises–are a great way to strengthen your thigh, calf, and core muscle groups. Here’s how to perform the exercise:

  • To begin, lie flat on your back. Place your hands by your sides with your palms facing down and your legs straight in front of you, feet together.
  • Next, raise your feet about 12 inches off the ground, and tighten your stomach muscles. Hold this position for about 15-20 seconds, or until you start to feel a burn.
  • Then with your feet still together, swing them in circles clockwise. Start out making small circles and progressively make your circles bigger and bigger–you should definitely start to feel a burn. Try doing circles for a full two minutes!
  •  After two minutes (or however long you can handle) reassume the starting position by bringing your feet back out in front of you and slowly lowering them to the ground.
  •  If you’re comfortable doing so, aim for doing 50-60 circles.

Tips: Remember to focus on your breathing, keeping your abdomen tight, and switch up rotations (clockwise and counter-clockwise).

For an extra challenge, try adding an additional minute to this exercise each day that you do it!

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.