Circle Hundred
Intermediate (5/10)Magic Circle
Position: SupineEnergy: 6/10~45s
Cueing
Hold circle between palms at chest height; pump arms vigorously; gaze at naval.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Knees in tabletop; head down; small pumps.
Progressions
Lower legs to 45 degrees; increase pump speed; hold the circle tighter.
Common Errors
Neck strain; loose circle grip; shallow breathing.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
