Instructions:
- 1Lie flat on your back on a flat surface with your arms extended out to your sides
- 2Keeping your arms straight, bring them up overhead and together
- 3Return to the starting position by separating your arms and moving them back out to your sides
- 4Maintain a controlled motion throughout the entire exercise
- 5Repeat for the desired number of repetitions
Tips:
- Make sure your lower back stays flat on the floor throughout the movement
- Avoid rushing the movement and use a full range of motion
- Try to keep your arms as straight as possible during the movement
- Breathe out as you lift your arms and breathe in as you lower them back down
Lying Around the World: A Comprehensive Guide
The lying around the world exercise is a fantastic bodyweight movement that primarily targets the deltoid lateral and deltoid posterior muscles. By incorporating this exercise into your routine, you can effectively strengthen your back and shoulders while enhancing overall shoulder stability. It is particularly beneficial for those looking to improve their upper body strength without the need for any special equipment.
This exercise is often included in various workouts focused on upper body development, and it can be adapted for use with dumbbells for those looking to add resistance. Alternate names for this exercise, such as side lying around the world or lay's around the world, may also appear in some fitness resources.
How to Perform the Lying Around the World Exercise
To perform the lying around the world effectively, follow these instructions:
- Begin by lying on your side with your legs extended straight, stacking one leg on top of the other.
- With your bottom arm extended for stability, raise your top arm straight up, keeping it aligned with your shoulder.
- Move your top arm in a circular motion, making a full "around the world" arc as you bring it back to its starting position.
- Repeat the movement for a set number of repetitions before switching to the other side.
Tips for Optimal Performance
- Maintain a neutral spine: Keep your body aligned throughout the exercise to avoid strain.
- Engage your core: Activate your core muscles to provide added stability and support during the movement.
- Control your movements: Focus on slow, controlled motions rather than rushing through the exercise for maximum effectiveness.
- Listen to your body: Start with bodyweight and progress to using dumbbells only when you feel comfortable with the movement.
Incorporating the lying around the world exercise into your fitness regimen can greatly benefit your shoulder and back strength. Whether you're a beginner or an experienced athlete, this exercise offers versatility and effectiveness that can accommodate various fitness levels.