Circular ab exercises challenge your abs to stabilize your pelvis and torso during circular movements. The oblique muscles on the sides of the waist may be emphasized because one of their jobs is to rotate your torso. They also work to bend your torso sideways, called lateral flexion. Circular exercises can be challenging. Make all of your movements smooth so you do not use momentum.
Pelvic Circles on a Ball
Pelvic circles or hip circles on a stability ball are a gentle exercise for your abs and core. The exercise is performed seated on a stability ball to challenge your balance and allow your hips to make circles by rolling the ball. To get into position, sit on the ball with your knees bent and your feet on the floor. Hold your arms out to your sides or place your hands on your hips. Sit up tall and squeeze your abs. First, move your hips side to side to get the feel of the ball and make sure you can hold your balance. Also try pelvic tilts by moving your hips forward and backward, first tucking your hips and then arching your lower back. After you can do both of these movements with control, begin to make small pelvic circles, moving your hips first right, then forward, left and back. Reverse the direction. Keep your movements smooth and controlled. Do not allow your feet to move.
Circular Leg Lifts
This exercise uses your abs while making big circles with your legs. You will need some space around you so you do not hit anything with your legs. Lie on your back to begin. Place your arms at your sides on the floor for support. Position your arms at 45 degree angles from your body with your palms flat. Then, squeeze your abs tight and lift your legs straight to the ceiling. Lower your legs until your lower legs are above your face and your buttocks are in the air. Swing your legs in a circular motion up and to the right. Bring them back down until they are parallel to the floor and in line with your hips. Your buttocks are back on the floor. Swing the legs back to the starting position above your upper body. Next, swing your legs to the left and stop them again when they are in line with your body. Return your legs back above your face. Continue making semi-circles and alternating sides for the desired number of reps.
Circular Crunch
The circular crunch is an advanced Pilates exercise. It is basically a bent-knee floor crunch with your legs lifted, though you make small circles with your upper body as you hold the crunch. Begin lying on your back with your knees bent and your feet flat on the floor, about hip-width apart. Place your hands behind your head with your elbows bent and open wide. Then, lift your legs so that your hips are directly below your knees and your calves are parallel to the floor. Raise your head and shoulders off the floor. This is your starting position. Make circles with your upper body by moving your shoulders to the right, up, left and back to start without lying back onto the floor. Repeat by making circles in the opposite direction. The legs remain stable.
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