Stability Ball Rollout
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.
Stability Ball Rollout Instructions
- Start by kneeling on the ground with a stability ball in front of you.
- Place your forearms on the ball, keeping your elbows directly under your shoulders.
- Engage your core and slowly roll the ball forward, extending your arms in front of you.
- Keep your back straight and your hips in line with your shoulders.
- Pause for a moment when you feel a stretch in your abs, then slowly roll the ball back towards your knees.
- Repeat for 10-15 reps, or as many as you can do with proper form.
Stability Ball Rollout Form & Visual
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
- Erector spinae
- 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