Quick Answer
Seated Ab Circles is a intermediate strength exercise that targets your abdominals and hip flexors. It uses only your bodyweight. Sit on the floor, lean back slightly onto your hands or forearms, and lift both legs off the floor.
How to Perform the Seated Ab Circles
- 1
Sit on the floor, lean back slightly onto your hands or forearms, and lift both legs off the floor.
- 2
Keeping your legs together and mostly straight, draw slow circles in the air with your feet.
- 3
Make the circles as large as you can control without your lower back collapsing.
- 4
Circle in one direction for half the time, then reverse direction.
- 5
Keep breathing steadily — do not hold your breath.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Seated Ab Circles isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Seated Ab Circles work?
The Seated Ab Circles primarily works your abdominals and hip flexors. Secondary muscles include the obliques.
What equipment do I need for the Seated Ab Circles?
The Seated Ab Circles needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Ab Circles suitable for beginners?
The Seated Ab Circles is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Seated Ab Circles should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Seated Ab Circles every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.