Arm Circles

Equipment: Reformer
Category: Abs/Core
Level: Beginner
Body position: Supine
Repetitions: 6–8 reps each direction
Springs: 1 Red (Heavy) – 1 Red + 1 Blue
Headrest: As needed
Footbar: Any

Starting position

Supine, arms reaching to ceiling with wrists over shoulders, straps under light tension, neutral spine

Instructions

Exhale to open the arms out and circle them down toward the hips, then return to start. Reverse direction after completing reps, keeping movement smooth and controlled

Teaching cues

Maintain light strap tension throughout

Unlock all teaching cues

5 more teaching cues are available. Create your free Pilavie account to explore additional teaching cues, discover more Pilates exercises, and access our class-planning tools.

More Supine Arm variations

Arm Circles (Chest Lift) · Intermediate
Arm Lowering (Ball Between Thighs) · Beginner
Arm Lowering (Chest Lift + Legs 45°) · Intermediate
Arm Lowering (Chest Lift) · Intermediate
Arm Lowering (Posterior Deltoid Pull) · Beginner
Chest Lift (Ball Between Ankles) · Intermediate
Leg Lowering (Ball Between Ankles) · Beginner
Supine Arm Circles (Ball Under Sacrum) · Intermediate
Supine Arm Press (Ball Under Sacrum) · Intermediate
Supine Arm – Arm Circles (Chest Lift + Legs 45°) · Advanced
Supine Arm – Cheerleader · Intermediate
Supine Arm – Opposite Arm / Leg · Intermediate
Supine Arm – Single Leg Extend (From T-shape) · Intermediate
Supine Arm – Single Leg Extend (Parallel Arms) · Intermediate
Supine Arm – T-shape (Chest Lift + Legs 45°) · Advanced
Supine Coordination Prep (Ball Under Sacrum) · Intermediate
Supine Triceps Press (Ball Under Sacrum) · Intermediate
T-shape (Chest Lift) · Intermediate
T-shape (Latissimus Pull) · Beginner
Triceps Pull · Beginner
Triceps Pull (Chest Lift + Legs 45°) · Intermediate
Triceps Pull (Chest Lift) · Intermediate

← Back to Exercise Library