Circles Ball (wall)

Circles Ball (wall)

Circles Ball (wall) is a dynamic and effective exercise that targets your core muscles, particularly the abdominals and obliques. This exercise requires a stability ball and a solid wall for support. It's a great addition to a full-body workout routine or can be performed on its own to strengthen and sculpt your midsection. To perform Circles Ball (wall), start by standing with your feet shoulder-width apart, facing the wall. Place the stability ball between your lower back and the wall, ensuring it's positioned securely. Engage your core and maintain an upright posture throughout the exercise. To begin the movement, slowly start rotating your hips and lower body in a circular motion, using the stability ball as your anchor against the wall. As you rotate, focus on using your core muscles to initiate and control the movement, rather than relying solely on your hips. The goal is to maintain a smooth and controlled circular motion, without any jerking or excessive swinging. Aim to complete a set number of repetitions in one direction before reversing the movement and rotating in the opposite direction. Circles Ball (wall) is an excellent exercise for building core strength, stability, and coordination. It engages multiple muscle groups, including the deep stabilizers of the abdominals, as well as the obliques, hip flexors, and even the lower back. Remember to start with a light or moderate intensity and gradually progress as your core strength improves. Incorporate Circles Ball (wall) into your fitness routine a few times a week to reap the benefits of a stable and strong core, improved posture, and enhanced overall functional fitness. As always, consult with a fitness professional before starting a new exercise, especially if you have any specific limitations or health concerns.


  • Stand facing a wall with your feet shoulder-width apart.
  • Hold an exercise ball against the wall at chest level using both hands.
  • Keeping your back straight, push the ball against the wall and start making small circles with the ball.
  • Continue making circles in a clockwise direction for a specific number of repetitions or for a set amount of time.
  • After completing the desired number of repetitions or time, rest for a short period.
  • Repeat the exercise by making circles in a counterclockwise direction.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Use a suitable wall or surface that allows for a good grip and stability.
  • Control your breathing throughout the movement to help maintain stability and focus.
  • Start with a smaller range of motion and gradually increase it as your strength and stability improve.
  • Ensure that your wrists are positioned in line with your shoulders for optimal alignment and to avoid strain.
  • Keep a consistent pace and avoid rushing the exercise to maintain control and maximize the benefits.
  • Incorporate variations such as changing the direction of your circles or using different sized balls to challenge your body in different ways.
  • Listen to your body and modify the exercise or take breaks if you experience any pain or discomfort.
  • Combine the Circles Ball exercise with other exercises to create a well-rounded workout routine.


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