How to Do Stability Ball Roll Outs

Anyone who is looking for an alternative to the traditional ab crunch will appreciate the stability ball roll out. This unique exercise works the deep abdominal muscles, as well as the lats, which are the muscles that run down the side of your back.

Difficulty:

Moderately Challenging

Instructions

Things You'll Need

• Stability ball
• Exercise mat
• Workout clothes

How to Do Stability Ball Roll Outs

1. Place your exercise mat on the floor. Kneel and place the ball directly in front of you. Rest your forearms on top of the ball.

2. Inhale to prepare. As you exhale, contract your abdominal muscles and roll the ball forward. Your arms will extend as you do this, and your feet will come off the floor.

3. Roll as far forward as possible without rounding your back or hunching your shoulders. Make sure that your butt comes with you. In other words, your hips should not still be over your heels.

4. Perform 6 to 12 repetitions.

Tips & Warnings

• For a greater challenge, try it with your knees off the floor. Balance on your toes and flex your elbows. As you breathe out, tighten your core muscles, straighten your arms and roll the ball forward.

• If you have sensitive knees, you can double your mat or place a pillow under your knees. The pillow might also add more balance challenge.

• If you have trouble with the exercise, modify it by keeping your feet on the floor.

• If your back begins to arch, you might need more core muscle engagement. Remember, exhaling will help you keep your abs tight while performing the exercise.

• If you are recovering from knee surgery, do not perform this exercise while kneeling

Resources

• Advanced Stability Ball Roll Out