Lingkaran kaki berbaring – Kaki berganda
Learn how to do Lingkaran kaki berbaring – Kaki berganda with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Lingkaran kaki berbaring – Kaki berganda 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 Lingkaran kaki berbaring – Kaki berganda
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 Lingkaran kaki berbaring – Kaki berganda
Equipment
- No equipment
Calories Burned Doing Lingkaran kaki berbaring – Kaki berganda
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: Lingkaran kaki berbaring – Kaki berganda
- 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: Lingkaran kaki berbaring – Kaki berganda
What muscles does Lingkaran kaki berbaring – Kaki berganda work?
Lingkaran kaki berbaring – Kaki berganda primarily targets the Abs, with secondary engagement of the Hip Flexors, Obliques, Lower Back.
How do you do Lingkaran kaki berbaring – Kaki berganda 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 Lingkaran kaki berbaring – Kaki berganda good for beginners?
Lingkaran kaki berbaring – Kaki berganda has a MET value of 3, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Lingkaran kaki berbaring – Kaki berganda?
Lingkaran kaki berbaring – Kaki berganda requires: No equipment.
What are the benefits of Lingkaran kaki berbaring – Kaki berganda?
Lingkaran kaki berbaring – Kaki berganda strengthens the Abs, engages the Hip Flexors and Obliques and Lower Back.
What exercises are similar to Lingkaran kaki berbaring – Kaki berganda?
Similar exercises to Lingkaran kaki berbaring – Kaki berganda include Crunch menurun, Twist Rusia dengan dumbbell, Dumbbell Turkish Get-Up, Crunch berwajaran dumbbell.
Is Lingkaran kaki berbaring – Kaki berganda better than Crunch menurun?
Both Lingkaran kaki berbaring – Kaki berganda and Crunch menurun target the Abs. Choose based on your available equipment and training goals.
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