I like to practice spirals because it feels like an overall workout to me. When practiced correctly, it feels as though I'm in the gym working with weights and maybe doing a little pilates. First the lower body - it goes without saying that controlling a spiral takes a great amount of muscle control with your legs. I try and practice spirals slowly in order to maximize my control over the position. In terms of the upper body, pulling my arms back feels as though I'm working out the triceps! Try it next time - practice at least 10 spirals in a session, try and hold the position with the arms pulled really back, and you will feel the triceps the next day! Below is a video of me practicing spirals at Rockefeller Rink. This also helps me to warm up for the camel spin as the position is similar. I was lucky to have the space that morning because it's nice not to have to look behind when I lift my free leg, but I also ask a friend to be a spotter just in case a skater does cross my way and I don't see them. As you will see, I try to keep the skating leg straight when I hit the position. I'm also telling myself to arch arch arch and keep my chin up up up!