Zagaye na ƙafa a kwance – Ƙafa biyu
Learn how to do Zagaye na ƙafa a kwance – Ƙafa biyu with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Zagaye na ƙafa a kwance – Ƙafa biyu is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Obliques, Lower Back. It has a MET value of 3, meaning a 70kg person burns approximately 105 calories in a 30-minute session..
How to Do Zagaye na ƙafa a kwance – Ƙafa biyu
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.
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Start Free TrialMuscles Worked by Zagaye na ƙafa a kwance – Ƙafa biyu
Equipment
- No equipment
Calories Burned Doing Zagaye na ƙafa a kwance – Ƙafa biyu
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Zagaye na ƙafa a kwance – Ƙafa biyu
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Obliques, Lower Back
- MET value
- 3
- Calories (30 min, 70kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Zagaye na ƙafa a kwance – Ƙafa biyu
What muscles does Zagaye na ƙafa a kwance – Ƙafa biyu work?
Zagaye na ƙafa a kwance – Ƙafa biyu primarily targets the Abs, with secondary engagement of the Hip Flexors, Obliques, Lower Back.
How do you do Zagaye na ƙafa a kwance – Ƙafa biyu correctly?
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...
Is Zagaye na ƙafa a kwance – Ƙafa biyu good for beginners?
Zagaye na ƙafa a kwance – Ƙafa biyu has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Zagaye na ƙafa a kwance – Ƙafa biyu?
Zagaye na ƙafa a kwance – Ƙafa biyu requires: No equipment.
What are the benefits of Zagaye na ƙafa a kwance – Ƙafa biyu?
Zagaye na ƙafa a kwance – Ƙafa biyu strengthens the Abs, engages the Hip Flexors and Obliques and Lower Back.
What exercises are similar to Zagaye na ƙafa a kwance – Ƙafa biyu?
Similar exercises to Zagaye na ƙafa a kwance – Ƙafa biyu include Crunch mai sauka, Juya na Rasha tare da dumbbell, Dumbbell Turkish Get-Up, Crunch mai nauyi na dumbbell.
Is Zagaye na ƙafa a kwance – Ƙafa biyu better than Crunch mai sauka?
Both Zagaye na ƙafa a kwance – Ƙafa biyu and Crunch mai sauka target the Abs. Choose based on your available equipment and training goals.
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