Stability Ball Rollout

Pro Tip

If you have trouble keeping your body stable during the movement, focus on consciously tightening your abs.

How To

Position yourself on your knees with your forearms pressed into the stability ball.
With the stability ball slightly in front of your shoulders, inhale and lean forward rocking on your knees and extending your arms to roll the stability ball out in front of you.
Continue while pressing down on the stability ball until your arms are fully extended.
Exhale and rock back on your knees, drawing your arms in toward your body while continuing to press down on the stability ball to return to the starting position.

Primary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Obliques

Outer sides of your abdomen.

Outer Bicep

Outer portion of your bicep.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Stability (Swiss) Ball

Do not substitute benches or other pieces of equipment for a stability ball, especially when holding heavy equipment such as barbells or dumbbells.