How to TRX Pilates Stroke the Globe Exercise

"Stroke the globe" is a version of the classic Pilates arm circles exercise performed using a TRX suspension unit. This exercise improves shoulder joint mobility while activating your core stabilizer muscles, according to the TRX website.

Instructions

  1. Beginner

    • 1

      Set up for the beginner version of this exercise by shortening the straps to their shortest position. Step forward of the ceiling mount while holding the straps directly in front of your shoulders, with your palms facing down. Stop walking forward when your arms begin to rise. Step your right foot back into a split stance.

    • 2

      Lunge forward, floating your arms up toward the sky. Circle your arms wide to the side, and then back to your start position. Inhale as you float your arms up, exhale as you circle them around. Repeat this exercise five times with your left foot in front, and then switch your legs for a second set.

    • 3

      Intensify this exercise by stepping closer to the ceiling mount, which brings your torso closer to the floor when you lunge.

    Intermediate

    • 4

      Set up for the intermediate version of this exercise by standing with your feet hip-width apart.

    • 5

      Lean forward, raising your arms toward the ceiling with your palms facing away from you. Extend your arms, torso and legs into one long unit. Press into your feet as you circle your arms around to return to your standing position. Repeat this movement pattern 10 times.

    • 6

      Set up for the reverse set by turning your palms up.

    • 7

      Lean forward as you open your arms wide to the side. Pull in with your abdominal muscles as you circle your arms up toward the sky. End your movement with your arms extended straight in front of your shoulders. Repeat this sequence 10 times.

    Advanced

    • 8

      Set up for the advanced version of this exercise by stepping closer to the ceiling mount. This will bring your torso closer to the floor when you lean forward. Extend your arms in front of your shoulders with your palms facing down.

    • 9

      Lean forward, lengthening your body and extending your arms toward the sky. Draw small circles in the air, about the size of a dinner plate. Circle three times in one direction, and then three times in the reverse direction. Return to your standing position.

    • 10

      Raise your arms up as you lean forward again to perform three large arm circles, and then perform a second set in the reverse direction. Repeat the small and large circle sequences three to five times.