Instructions:
- 1Lie down flat on your back with your arms extended out to the sides
- 2Lift your arms from the ground in a wide arc motion until they meet above your chest
- 3Slowly lower your arms back down to the starting position following the same wide arc motion
- 4Keep your arms straight during the entire movement
- 5Repeat this movement for the desired number of repetitions
Tips:
- The movement should be slow and controlled
- Focus on the stretch and contraction of your posterior deltoids
- Keep your core engaged during the entire movement
- Avoid any abrupt action or momentum involvement
Lying Around the World: A Comprehensive Guide
The lying around the world exercise is an effective bodyweight move that primarily targets the deltoid posterior muscles in your back. This exercise can be performed on the floor, making it an excellent choice for those seeking to enhance their upper body strength and stability without any special equipment. It is also commonly referred to as the side lying around the world or simply around the world exercise lying down.
How to Perform the Lying Around the World Exercise
- Begin by lying on your side with your legs extended straight and stacked on top of each other.
- Keep your head in a neutral position aligned with your spine.
- With your arm extended above your head, slowly raise it while maintaining a slight bend in the elbow.
- Draw a circular motion with your arm, moving it as if tracing a world map, and return to the starting position.
- Repeat for the desired number of reps and switch sides.
Benefits of Lying Around the World
This exercise is not only beneficial for developing the posterior deltoids but also helps improve overall shoulder stability and coordination. Incorporating the lying around the world exercise into your workout routine can enhance muscle endurance and support better posture.
Tips for Effective Execution
- Ensure your movements are slow and controlled to maximize muscle engagement.
- Focus on keeping your core engaged for stability.
- If desired, add a dumbbell for increased resistance, making it the lying around the world with dumbbell exercise.
- Maintain proper breathing throughout, exhaling during the movement and inhaling while returning to the start.
Conclusion
The lying around the world workout is a versatile and effective exercise suitable for individuals at any fitness level. Whether you are performing it as part of a comprehensive strength training routine or focusing solely on your shoulder development, this exercise can contribute significantly to your fitness goals. Explore variations like the lay's around the world to keep your routine fresh and challenging.