The figure 8 workout has gained popularity for its fun, effective way to tone your core, enhance flexibility, and boost cardiovascular health—all while targeting that coveted hourglass shape. Whether you’re a beginner or looking to refine your routine, these tips will help you master the figure 8 technique and maximize your results.

 

What Is a Figure 8 Workout?

The figure 8 workout involves rhythmic, flowing movements that mimic the shape of the number eight or an infinity symbol. It engages your entire body, with a strong focus on the core muscles—transverse abdominis, rectus abdominis, and obliques—while also working hips, glutes, and legs. Inspired by dance-inspired fitness trends, it’s accessible at home and perfect for all fitness levels.

 

Top Figure 8 Workout Tips

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1. Start with Proper Form
Begin by lying on your back with hands under your hips to support your spine, as seen in some core-focused variations. Lift your feet slightly off the ground and trace a figure 8 with your legs, moving both clockwise and counterclockwise. Keep your core engaged to protect your lower back and ensure smooth, controlled motions.

2. Incorporate Dynamic Movements
Stand and use a kettlebell or medicine ball to add resistance. Stand with feet wider than shoulder-width, squat, and pass the weight in a figure 8 pattern around your legs—hand to hand—while maintaining a steady rhythm. This builds strength and coordination.

3. Focus on Hip Action
Channel your inner dancer with side-to-side hip swings, circling your spine, and rotating your core. These three-dimensional moves target your obliques and enhance that figure 8 curve, making it feel like a fun belly dance workout.

4. Add Cardio Bursts
Pair figure 8 movements with short intervals of jumping jacks or high knees to elevate your heart rate. Aim for 30-second bursts to maximize fat burn while keeping the routine engaging.

5. Cool Down and Stretch
After your session, ease into stretches for your calves, hamstrings, and hips to prevent tightness. Hold each stretch for 20-30 seconds to aid recovery and maintain flexibility.

 

6. Refuel Smartly
Post-workout, refuel within 30 minutes with a mix of carbs and protein—think a banana with peanut butter or a protein shake—to support muscle repair and energy replenishment.

7. Consistency Is Key
Aim for 20-30 minutes, 3-4 times a week. Progress by increasing reps or adding light weights as your endurance improves, ensuring steady gains.

 

Benefits of the Figure 8 Workout

This routine not only sculpts your midsection but also improves balance, coordination, and stamina. It’s low-impact, requiring no fancy equipment, making it ideal for home workouts.

Many have reported noticeable results, like a tighter core and enhanced curves, within weeks when paired with a balanced diet.