Stability Ball Rollout

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• Serratus Anterior
• Latissimus Dorsi
• External Oblique
• Internal Oblique

Holds

• Deltoid
• Erector Spinae
• Iliopsoas
• Triceps

Equipment

• Stability Ball

Technique

1. Kneel with the ball in front of you and rest your forearms on it, hands together or open.
2. Tuck the pelvis and brace the abs.
3. Roll the ball forward as your body extends, moving from the knees.
4. Stop before the lower back starts to sag.
5. Pull the ball back by drawing the elbows toward the knees.

Cues

• Make the ball roll away from you slowly.
• Keep the body in one line from the knees to the head.
• Start with a short roll-out and extend as you improve.

Common mistakes

• Letting the lower back arch.
• Rolling out farther than you can control.
• Sticking the hips back to cheat.

Alternatives

• Kneeling Ab Wheel Rollout
• Plank