Alternate Leg Lift Tap Arms Circle

Muscles worked

Setup

1. Lie supine on a mat with legs fully extended and arms resting at your sides.
2. Press your lumbar spine firmly into the floor to engage the deep core and eliminate any arch in the lower back.
3. Tuck your chin slightly to maintain a neutral cervical spine and gaze toward the ceiling.

How to do it

1. Exhale as you lift one leg toward the ceiling while simultaneously sweeping both arms out wide in a lateral circular motion.
2. Continue the arm circle until your hands tap together underneath the raised thigh, briefly peeling your shoulder blades off the mat.
3. Inhale as you lower the leg and arms back to the starting position using a controlled 2-second eccentric tempo.
4. Repeat the movement by alternating to the opposite leg, maintaining a steady and fluid rhythm.

Form checklist

• Keep the lower back glued to the floor throughout the entire range of motion.
• Ensure the lifted leg remains as straight as possible by engaging the quadriceps.
• Move the arms in a smooth, wide arc rather than a straight overhead reach.
• Control the descent of the leg to prevent it from crashing into the floor.

Pro tips

• Imagine drawing the largest circle possible with your fingertips to maximize pectoral and deltoid involvement during the sweep.
• Focus on the 'ribs-to-hips' connection as you tap to ensure the obliques and upper abs are driving the slight crunch.

Make it harder

• Keep both heels hovering 2-3 inches off the floor throughout the entire set to maintain constant tension on the lower abs.
• Slow down the tempo to a 4-second descent to increase the time under tension for the core and hip flexors.

Frequently asked

What muscles does the alternate leg lift tap arms circle work?

The alternate leg lift tap arms circle primarily targets the abs, deltoids, obliques, and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the alternate leg lift tap arms circle?

The alternate leg lift tap arms circle requires no equipment — just your body weight.

Is the alternate leg lift tap arms circle good for beginners?

The alternate leg lift tap arms circle is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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