How to Do Ball Roll Outs to Tone Abs

Ball roll outs are a way to incorporate an exercise or stability ball into your abdominal exercise routine without foregoing emphasis on your core muscles or your upper body. These exercises, if done in high enough numbers without rest, can even substitute for cardiovascular exercise if you do not have time to do both. While you should not routinely use ball roll outs as a substitute for a cardiovascular exercise, it is a good way to avoid neglecting that aspect of your workout entirely if you are pressed for time.

Things You'll Need

• Large exercise ball

Instructions

How to Do Ball Roll Outs to Tone Abs

1. Kneel on the ground in front of the ball. Your knees should be about shoulder-width apart, and your back and neck should be straight and in alignment.

2. Place your palms on the ball. Your palms should also be about shoulder width apart and you should firmly hold the ball. Do not squeeze your hands together around the ball, but rather press firmly down on it so that you can control its motion.

3. Lower your body by rolling the ball forward. In order to keep your balance you will have to tense your abdominal muscles so that your body remains in a straight line. Stop rolling forward when your body--from the knees up--forms a thirty degree angle with the floor.

4. Use your abs to pull yourself upright. You will have to tense your abdominal muscles very tightly to return to your original position. As you do this part of the exercise, focus on your abdominal movements and keep your body straight so that you do not use your legs to pull yourself upright again.

5. Repeat this exercise as many times as you wish. To incorporate a cardiovascular facet to the exercise, do as many as 100 repetitions without stopping for rest. Then allow yourself no more than 30 seconds before repeating the set until you have done this for 20 minutes. If you are just learning this exercise, begin with three sets of 20 repetitions to insure that you have the motions down correctly. Remember, it is better to do fewer repetitions and do them correctly than it is to do many repetitions incorrectly. You can add to your numbers of repetitions as your stamina increases.

Tips & Warnings

• If you wish, you can use a spotter to help you maintain your balance. They should stand at your side and stabilize your hips if you begin to wobble or fall.

• Should you feel pain in your hips, back or neck, stop exercising and contact your doctor. If you are new to this type of workout, you may need to work with a trainer to develop a version of this exercise that will be perfect for your level of fitness.