Stability Ball Rollout

Stability Ball Rollout

Description

This exercise involves using a stability ball to perform a rollout movement, which targets the core muscles. The individual starts in a kneeling position with their hands on the ball and rolls the ball forward while maintaining a straight back, engaging the abs and other core muscles. The movement is then reversed to return to the starting position.

Muscle Group

Equipment Required

Stability Ball Rollout Instructions

  1. Start by kneeling on the ground with a stability ball in front of you.
  2. Place your forearms on the ball, keeping your elbows directly under your shoulders.
  3. Engage your core and slowly roll the ball forward, extending your arms in front of you.
  4. Keep your back straight and your hips in line with your shoulders.
  5. Pause for a moment when you feel a stretch in your abs, then slowly roll the ball back towards your knees.
  6. Repeat for 10-15 reps, or as many as you can do with proper form.

Stability Ball Rollout Form & Visual

Stability Ball Rollout

Stability Ball Rollout Benefits

  • Increases cardiovascular endurance
  • Strengthens leg muscles
  • Improves balance and coordination
  • Burns calories and aids in weight loss
  • Can be done anywhere with stairs
  • Low impact and easy on joints

Stability Ball Rollout Muscles Worked

  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Triceps
  • Shoulder stabilizers

Stability Ball Rollout Variations & Alternatives

  • Stability ball rollout with feet on ball
  • Stability ball rollout with knees on ball
  • Stability ball rollout with hands on ball and feet on ground
  • Stability ball rollout with hands on ball and knees on ground
  • Stability ball rollout with hands on ball and toes on ground