Figure 8 Exercise: Sculpt Your Core with This Fun Fat-Burning Move
Looking for a workout that targets your abs, obliques, and core stability—without needing a gym or tons of equipment?
Enter the Figure 8 Exercise—a fun, fluid, and effective movement that builds strength and burns calories.
Whether you’re new to fitness or a seasoned athlete, this exercise can add variety to your routine while sculpting a tighter core.
🔄 What Is the Figure 8 Exercise?
The Figure 8 exercise involves moving a weight or object (like a dumbbell or medicine ball) in a figure-eight motion, usually around the legs or through the arms.
The motion:
- Engages your core from all angles
- Improves coordination and agility
- Burns calories through dynamic movement
- Can be done standing, seated, or on the floor
💪 Benefits of the Figure 8 Exercise
- 🔥 Core Activation: Works the rectus abdominis, obliques, and transverse abdominis
- 🤸 Improves Mobility: Involves twisting and bending, which helps spine and hip mobility
- ⏱️ Boosts Endurance: Increases heart rate during longer sets
- 🏠 Beginner-Friendly: Easy to do at home with simple equipment
How to Do the Basic Figure 8 (Standing Version)
Equipment: Light dumbbell, kettlebell, or medicine ball (1–5 kg for beginners)
✅ Steps:
- Stand with feet shoulder-width apart, knees slightly bent.
- Hold the weight with both hands.
- Lower into a half squat and bring the weight to your right side.
- Move the weight in a figure 8 motion through your legs—pass from right hand to left behind the left leg, then back around.
- Keep the core tight and back straight.
- Continue for 30 seconds to 1 minute, then switch directions.
Seated Figure 8 (For Abs Burn)
This version focuses more on the upper abs and obliques.
✅ Steps:
- Sit on the floor with knees bent, heels on the ground.
- Lean back slightly, keeping your spine straight.
- Hold the weight or ball in both hands.
- Move your arms in a horizontal figure 8 shape—left to right—around your knees.
- Keep your abs tight and chest open.
🔁 Do 2–3 sets of 15–20 reps in each direction.
Tips for Better Results
- Start light (1–3 kg), focus on form over speed
- Keep your core engaged and your spine neutral
- Control the weight—don’t swing too fast
- Breathe steadily throughout
- Avoid leaning back too far in the seated version
⏱️ Add It to Your Routine Like This:
| Goal | How Often |
|---|---|
| Toning Abs | 3–4 times/week |
| Full-Body Cardio | Include in circuits |
| Warm-up | 1 set for 1 min |
Mix it with planks, Russian twists, or squats for a powerful ab circuit!
Abs Stretch Guide: 6 Easy Core Stretches to Relieve Tightness and Improve Flexibility
📺 Example Video Demo (External Resource):
- How to Do Figure 8s with a Kettlebell – YouTube (by Well+Good)
- Medicine Ball Figure 8 Exercise Guide – Muscle & Strength
- ACE Fitness – Core Training Tips & Movement Library
❓FAQ: Figure 8 Exercise
Is Figure 8 good for beginners?
Yes! It’s low-impact and scalable. Use a lightweight object and move slowly at first.
How many calories can I burn?
A 10–15 minute figure 8 core workout can burn 80–150 calories, depending on intensity and your body weight.
Can I do Figure 8 every day?
You can, but for best results, give your core a day of rest between workouts to recover and build strength.
What equipment do I need?
You can use:
- Dumbbells
- Medicine ball
- Kettlebell
- Even a filled water bottle or backpack!
Can I use Figure 8 for fat loss?
Alone, no. But when combined with cardio + clean eating, it’s great for fat burning and toning the waist.
✅ Final Thoughts: Add Movement, Not Just Crunches
The Figure 8 exercise is a creative, functional way to fire up your core, improve coordination, and have fun doing it.
No need for complex equipment or long routines—just 1 weight, a few minutes, and your commitment.
Try it today. Your abs (and posture) will thank you!
