Around The World Lying On Floor

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended or knees slightly bent to keep your lower back neutral.
2. Extend your arms straight down by your sides with your palms facing up.
3. Press your shoulder blades and lower back firmly into the floor to create a stable base.

How to do it

1. Inhale and slowly sweep your arms out to the sides in a wide circular arc, keeping the backs of your hands in contact with the floor.
2. Continue the movement until your hands meet or cross above your head, maintaining straight arms throughout.
3. Exhale as you reverse the motion, sweeping your arms back down to the starting position at your hips.
4. Maintain a slow, controlled tempo, taking approximately 3-4 seconds for each phase of the movement.

Form checklist

• Keep the backs of your hands and your fingernails touching the floor at all times.
• Ensure your ribcage stays down and does not flare up as your arms move overhead.
• Keep your elbows straight but not hyperextended.
• Move both arms simultaneously to ensure symmetrical activation.

Pro tips

• Focus on the deep stretch in the pectoral muscles as your arms pass the 90-degree 'T' position.
• Imagine you are drawing the largest circle possible with your fingertips to maximize the range of motion in the shoulder joint.

Make it harder

• Perform the movement with your hands hovering just one inch off the floor to increase constant tension on the deltoids.
• Hold light household objects, such as full water bottles, to add a small amount of external resistance.

Frequently asked

What muscles does the around the world lying on floor work?

The around the world lying on floor primarily targets the deltoids and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the around the world lying on floor?

The around the world lying on floor requires no equipment — just your body weight.

Is the around the world lying on floor good for beginners?

The around the world lying on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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