Chinese Exercises: Toe Circles

Simplicity is the basis of centuries-old Chinese exercises. Using no special equipment, Chinese exercises gently tighten and stretch muscles for physiological and psychological benefits, which contribute to disease and disorder prevention and longer life, according to Matthew Scott's Chinese Holistic Health Exercises. Toe circles work your abdominal muscles while stimulating the energy lines or meridians found in your feet.

  1. Tighten Your Tummy with Your Toes

    • A toned tummy looks better and helps stabilize your torso, which reduces aches and pains in your lower back and hips, according to the University of Rochester Medical Center. Chinese toe circles engage your abdominal muscles while you move your toes clockwise and counterclockwise. You can tone and tighten your tummy by doing toe circles twice a day. However, before you begin a new exercise regimen, check with your medical provider to make certain the exercise is right for you.

    Don't Get Out of Bed Until You Do It

    • Begin your day with exercise before you get out of bed. Lying prone, with no pillow and palms of your hands against the mattress, slowly lift your legs to raise your feet approximately 6 inches off the bed. Keep your legs straight as you smoothly move your toes in circles clockwise or counterclockwise to complete two or three circles. Slowly lower your feet back to the bed. Repeat the exercise, moving your toes in the opposite direction. As your abdominal muscles become stronger, increase the number of toe circles until you can do 10 to 12 repetitions in each direction. Repeat the toe circles exercises before you go to sleep at night.

    Secret for Sound Sleep

    • Relax your body to induce sound sleep. The Valley Sleep Center recommends toe tensing and deep breathing to ease the stress from your tired body. Toe circles bring the benefits of both of these exercises. Take a deep breath through your nose before you lift your legs to do toe circles. Exhale as you raise your legs and feet off the bed, and inhale as you slowly lower your legs to the starting position. Concentrate on your breathing and your toes, giving your mind a break from the cares of the day. Harvard Health Publications cites the benefits of exercise, which reduces stress hormones -- adrenaline and cortisol -- and releases feel good hormones -- endorphins.

    Circles on the Ceiling

    • The Sports Injury Clinic recommends a variation on the Chinese toe circles exercise: toe pointing. The toe pointing exercise is performed while sitting on a mat, leaning back and supporting yourself with your arms, hands on the floor. With bent knees, take a deep breath. Exhale as you lift one foot off the floor. Slowly move your toes as if drawing circles on the ceiling. Gradually increase the size of the circles as you perform three to five repetitions. Do both clockwise and counterclockwise repetitions for five to 10 sets with each foot.