Head and Knees Around the World with Water Bottle
Head and knees around the world with water bottle
Core & AbsIntermediateStrengthCore
At a glance
| Muscles worked | Primary: Core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Core |
| Sets & reps | 3 sets × 8-10 each direction |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie on back
- Step 2: Hold water bottle
- Step 3: Circle around head and knees
- Step 4: Keep core engaged
- Step 5: Reverse direction
Equipment
- Water bottle optional
Coaching tips
Benefits
Head and knees around the world with water bottle
Common mistakes
Rounding lower back
Make it harder
Slower movement
Make it easier
Bodyweight version
Breathing
Controlled breathing
Build a workout with this exercise
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Advanced · 4 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.