Ball Wall Circles

STRETCH

How to Do

How to Do Ball Wall Circles

The ball wall circles should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the ball wall circles.

Beginning

Beginning Ball Wall Circles

1. Choose a wall ball that has the right weight for you and hold it in your hands.

2. Stand about 2 feet in front of the wall, hip-width apart and toes pointing slightly outward.

3. Keep the ball close to your chest. Make sure your elbows are tucked into your sides.

4. Squeeze the ball while using your core. The more you squeeze the ball, the more your core and shoulders are forced to work.

5. Begin the squat's downward phase by keeping the ball at chest level. Squat down to the point when your thighs are parallel to the ground.

Movement

Ball Wall Circles Movement

1. Start off by facing a wall at an arm's length away. Stand tall with a straight spine and your shoulders pulled down your back and your chest out.

2. Start with a shoulder-width stance. Your right arm will be straight to your side and your other arm will be straight out in front of you so that your hand is flat on a stability ball held up against the wall.

3. With your left hand, rotate the ball in counter clockwise motion on the wall. 

4. Repeat.

Benefits

Ball Wall Circles Benefits

The wall ball squat workout raises your heart rate, which helps you improve your cardiorespiratory fitness while also burning calories. It also aids in the development of explosive force, which is required in many athletic pursuits.


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