Circles Ball (wall) Exercise Guide
Exercise Profile
- Target
- Deltoids
- Equipment
- Stability ball
- Body Part
- Shoulders
- Primary Muscle
- Deltoids
- Secondary Muscles
- Teres Minor, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Wall Circles with Stability Ball
Visualised Target Muscle Groups
Front
Back
How to: Circles Ball (wall)
- Stand facing a wall with a stability ball pressed between your back and the wall.
- With your feet shoulder width apart, maintain a slight bend in your knees.
- Using your shoulders, draw small circles against the stability ball, keeping your arms at your sides.
- Keep the movement smooth and controlled, focusing on engaging the shoulder muscles.
- Perform for the desired duration, then switch direction.
Common Mistakes
- Losing balance on the stability ball.
- Using momentum instead of controlled movement.
- Not keeping the shoulders relaxed during the exercise.
Modifications
- Perform circles with a smaller range of motion if experiencing discomfort.
- Use a wall for support if balance is an issue.
Tips
- Engage your core to maintain balance on the stability ball.
- Keep your movements controlled to maximize muscle activation.
- Start with smaller circles and gradually increase the size as you gain confidence.
Circles Ball (wall) Alternatives
Tags
shoulders
stability ball
strength
muscle activation
core stability
upper body
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