STABILITY BALL ROLLOUT

Whilst the stability ball rollout is an effective core strengthening exercise, it also targets your shoulders and upper back too. Essentially a plank variant, this exercise places your arms on a stability ball instead of the floor to provide extra challenge by introducing an element of instability, which will require you to engage more muscles overall.

Skill Level: Intermediate

Training: Integrative Core Exercise

Type: Strength

Force: Pull

Equipment: Stability Ball

1° Muscles: Rectus Abdominus, Transverse Abdominus, Obliques

2° Muscles: Gluteals, Deltoids, Latissimus Dorsi

SET-UP
  1. Facing a stability ball, kneel in front of it.
  2. Place your forearms and fists on the ball.
  3. Lean your torso forward a small amount and push your hips back so that you are able to keep a neutral spine.
  4. Brace your core.
EXECUTION
  1. Exhale as you slowly roll the stability ball forward by straightening your arms and extending your body as far as comfortably possible without your hips sagging.
  2. As you roll forward brace your Core, Lats, and Glutes whilst bringing your hips slightly forward – but not to the point where your lower back arches.
  3. Inhale as you use your abs to pull the ball toward your knees to bring you back to the start position.
  4. Repeat for the prescribed number of reps and sets.
  1. Do not allow your hips to sag; your lower back should not arch.
  2. This exercise requires you to maintain proper lumbo-pelvic stability and alignment. It is therefore important that you maintain tension in your anterior core (abdominal muscles) for the entire range of motion.
  • Suspension Pike
  • Barbell Rollout
  • Hanging Leg Raises
 

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