Supine Single Arm – Arm Circles (Ball to Thigh)
- Equipment: Reformer
- Category: Abs/Core
- Level: Intermediate
- Body position: Supine
- Repetitions: 6-8 reps each side
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: As needed
- Footbar: Any
- Prop: Ball
Starting position
Lie supine with one strap in the working hand reaching to the ceiling. The non-working hand presses a ball into the thigh for stability. Legs in tabletop or supported on the footbar.
Instructions
Begin with the working arm reaching up over the shoulder. Inhale to open the arm out to the side and circle it down toward the hip. Exhale to continue the circle back to the starting position above the shoulder. Complete all repetitions in one direction, then reverse. Keep the pelvis stable and the non-working hand actively connected to the ball throughout.
Teaching cues
- Keep the circle smooth and even
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