Arm Circles

Arm Circles is a simple but highly effective exercise in Pilates that focuses on strengthening the shoulders, upper arms and improving shoulder mobility. The exercise is also great for warming up the upper body, while also contributing to better posture and activation of the core muscles.

Correct execution

How to perform Arm Circles correctly:

1. Stand upright or sit with a straight back, and extend your arms straight out to the sides at shoulder height.
2. Start with small circles with your arms and gradually increase the size of the circles while keeping your shoulders down and relaxed.
3. Change direction after a couple of circles and repeat the movement in the opposite direction.
4. Keep your core muscles engaged to stabilize your body as you move your arms.

Common errors

Avoid these mistakes to get the most out of Arm Circles :

• Elevation of the shoulders: Make sure that the shoulders are not pulled up towards the ears. Keep them relaxed and down.
• Too big circles early: Start with small circles and gradually increase the size to avoid strain on the shoulders.
• Incorrect posture: Make sure to keep a straight back and avoid slouching forward.

Video Demonstrations

Here are two videos showing the correct execution of Arm Circles :

Modifications and variants

Adapt the exercise to your level:

• Beginner: If you have limited shoulder mobility, keep circles small and controlled.
• Advanced: Increase the resistance by using light hand weights or bands while performing circles for a greater challenge.

Number of repetitions and sets

Perform Arm Circles in 2-3 sets of 10-15 circles in each direction. Increase the number of sets and circuits as you get stronger.

Breathing technique

Inhale as you start the movement and exhale as you complete the circle. This helps you maintain control and stability during the exercise.