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