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Stability Ball Exercises
"Ball Roll Out"
Ball Roll Outs are performed using the stability ball. You'll definitely feel it in your abs after doing this workout.
This move is one of my favorite ab exercises. When I do this exercise, the next day I can feel it from right under the breast area all the way down to the pelvic area.
Make sure you do the moves slowly and perfect the form. As you perform the exercise don't arch your back, keep it steady and straight.
You'll feel most of the contraction when you roll the ball out and the further you roll the ball away from your body, the more you're going to feel it.
If this is your first time doing this, I'd advise you to take it easy and don't do too many at first. I'm telling you...you're gonna feel it the next day. I remember after my first time doing this exercise, if I coughed it hurt so bad!
Ready? Let's Get Started!
- Get down onto your knees and place the ball directly in front of you.
- You can either clasp your hands together or just put your palms together as if you're praying and place them on the ball with your pinkie side of your hands on the ball.
- Keep your arms close to your body.
- Contract your abs and then slowly roll the ball forward. Your arms will extend out in front of you and as the ball rolls forward your forearms will end up on the ball.
- Make sure to keep your back straight while rolling forward as far as possible (like I said earlier, the further you roll forward, the stronger the contraction will be).
- Once you're rolled out, your body - from your head to your knees, should form a diagonal line.
- Hold the position for a few seconds.
- Roll back to the starting position and then repeat. Make sure to keep your abs pulled in and tight throughout the entire exercise.
- Repeat for 3-4 sets of 6-12 reps.
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