Lying Around the World

Instructions

1
Lie prone (face down) on the floor or exercise mat with your body fully extended, arms alongside your torso or extended overhead, and legs straight behind you.
2
Engage your core and maintain a neutral spine position. Keep your neck neutral with your forehead toward the floor to avoid strain.
3
Lower your body by relaxing the abdominal muscles and allowing your hip flexors to lengthen. Your chest and legs remain in contact with the floor as you prepare for the lifting phase.
4
Initiate the movement by contracting your rectus abdominis to lift your torso and legs simultaneously off the floor, creating a Superman-like extension. Hold briefly at the top, then return to the starting position by lowering your chest and legs back to the floor with control.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Lying Around the World because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Back region.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Serratus Anterior to maintain control of the Body weight.

Beginner Tips

If you are new to the Lying Around the World , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions