Supine Arm Circles (Ball Under Sacrum)

Equipment: Reformer
Category: Abs/Core
Level: Intermediate
Body position: Supine
Repetitions: 8-10 reps
Springs: 1 Red (Heavy) – 1 Red + 1 Blue
Headrest: As needed
Footbar: Any
Prop: Ball

Starting position

Lie supine with ball under the sacrum. Legs in tabletop or supported. Arms extended toward the ceiling holding straps, palms facing each other.

Instructions

Inhale, open the arms out to the sides maintaining control and stable pelvis. Exhale, circle the arms down toward the hips and return to starting position. Complete in both directions while keeping the pelvis steady on the ball.

Teaching cues

Circle size stays controlled

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More Supine Arm variations

Arm Circles · Beginner
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 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

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