Stability Ball Rollout

How to do it

Kneel on the floor with a stability ball in front of you. Place your forearms or hands on top of the ball and brace your core. Slowly roll the ball away from you by extending your arms and allowing your hips to follow, keeping your back flat. Go as far as you can while maintaining control, then use your abs to pull the ball back toward you and return to the starting position. Keep your hips from sagging throughout the movement.

1. 1Kneel with your hands on a stability ball and roll it forward while extending your hips, feeling your abs lengthen and contract
2. 2Keep your glutes squeezed and your spine neutral as you reach out
3. 3Roll back by pulling with your core rather than pushing with your arms

Common mistakes

• ×Don't let your lower back sag or arch as you roll out
• ×Avoid bending your elbows or collapsing your chest onto the ball
• ×Don't rush; move slowly to maintain tension and control

Muscles worked

The stability ball rollout mainly works the upper abs and lower abs, with the lats and front delts assisting.

• Upper AbsPrimary
• Lower AbsPrimary
• LatsSupport
• Front DeltsSupport
• ForearmsMinor
• QuadsMinor
• GlutesMinor
• HamstringsMinor