Side circle exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side circle )

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Name of exercise  Resist knee side step half circle w/elastic
Other names of exercise Side circle
Description of exercise Side circle exercise is a simple and effective way to strengthen and tone the muscles in your sides or obliques. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly bend to one side, keeping your arms straight and your core engaged. Then, slowly circle your arms up and over your head, bringing them back down to your sides as you straighten up. Repeat this movement on the other side, circling your arms in the opposite direction. This exercise helps to improve core stability, balance, and posture, while also targeting the muscles in your sides for a more toned and defined waistline.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic around hips.
  • Back up slightly to apply tension.
  • Side step counter clockwise in a half circle, then side step clockwise in a half circle.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Outer Thigh, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction
    Type of Action Rotation, Circumduction, Flexion, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves core strength
  • Increases flexibility
  • Tones obliques
  • Enhances balance
  • Targets multiple muscle groups
  • Improves posture
  • Can be done without equipment
  • Increases range of motion
  • Can be modified for different fitness levels
  • Helps prevent injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Side circle exercise, also known as the lateral leg raise, is a common exercise used to strengthen the muscles in the hips, thighs, and glutes. While this exercise can be beneficial for many individuals, there are certain situations where it may be best to avoid it. Firstly, if you have a pre-existing injury or condition in your hips, thighs, or glutes, it is important to consult with a medical professional before attempting this exercise. The Side circle exercise can put strain on these areas and may worsen an existing injury.Additionally, if you are pregnant, it is best to avoid this exercise as it may put pressure on the abdominal muscles and pelvic floor, which can be harmful during pregnancy.Lastly, if you experience any pain or discomfort while performing the Side circle exercise, it is important to stop and consult with a fitness professional to ensure proper form and technique. It is always better to err on the side of caution and avoid any exercises that may cause injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Keep your back straight and core engaged
  • Start with small circles and gradually increase the size
  • Avoid jerky or sudden movements
  • Keep your arms relaxed and by your sides
  • Do not arch your back or lean to one side
  • Breathe deeply and evenly throughout the exercise
  • Avoid overextending your arms or shoulders
  • Stop immediately if you feel any pain or discomfort
  • Consult with a doctor or trainer before starting the exercise if you have any injuries or medical conditions.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic fatigue syndrome
  • multiple sclerosis
  • Parkinson’s disease
  • stroke recovery
  • post-surgery rehabilitation
  • cancer recovery
  • diabetes
  • heart disease
  • asthma
  • chronic obstructive pulmonary disease (COPD)
  • obesity
  • anxiety
  • depression
  • stress management

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    Frequently asked questions

     

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