F11 Circles
Circles back leg on a mat
Circles back leg on a mat is one of the basic spiral stabilization exercises. Execution: leg on a mat. Equipment: rope, mat. It targets ribs.
Starting position: Stand on one leg with your back facing the rope handle. The other leg rests on a mat in front of the body.
Extend the back of the head upward, keep the shoulder blades down and begin rolling the spine vertebra by vertebra by tilting the head and pulling the chin as close as possible to the pit above the breastbone. Keep the breastbone above the symphysis pubis.
The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.
Point your phone at the codeto open the exercise in the app.
