How to Do
How to Do Stability Ball Rollout
The stability ball rollout should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stability ball rollout .
Beginning
Beginning Ab Rollout With Ball
1. Kneel on the ground and place a stability ball in front of you. You can kneel on a mat for more comfort. You should be able to reach the ball with your arms.
2. Make a loose fist with your hands and place them on the ball. The ball will also support your forearms. Ensure that your elbows are bent at a 90-degree angle. Keep your back flat and your body in a straight line.
Movement
Ab Rollout With Ball Movement
1. As your arms and body straighten out, roll the ball forward with your hands. This movement must be slow and precise. Maintain a straight forward gaze.
2. Extend your reach as far as you can. Your chest will make contact with the ball. For a few seconds, stay in this position.
3. Return the ball to the beginning position by slowly reversing the action by bending your elbows. So that your hips don't drop, keep your core tight.
Benefits
Ab Rollout With Ball Benefits
The rectus abdominis, obliques, and erector spinae are the muscles targeted by the stability ball ab rollout (lower back). The stability ball ab rollout also strengthens the shoulders and upper back muscles during the contraction phase of the movement (bringing the ball back to the body).
