- Kneel on floor or mat facing stability ball within arms reach.
Straighten hips with subtle bend. Also straighten arms with slight
bend, down in front of body. Place fists side by side on upper
side of ball closest to hips.
- Lean foward and roll ridged arms out over ball. Roll foward
as far as possible. Raise body back up by pulling arms back until
kneeling upright in original position. Repeat.
- Keep elbows nearly straight throughout exercise. Target muscle,
Rectus Abdominis practically contracts isometrically
since only a small degree of waist flexion occurs under resistance
and, with the assistance of the External Oblique, act to stabilize
spine. See target
muscle of rollout question. Also see Spot
Reduction Myth and Lower
- Movement can be made slightly easier by performing exercise
on a larger ball. Descending only part way down is much easier
and can be performed in this way to progress into exercise. For
greater stability, arms can be placed slightly further apart
and legs can be positioned further apart. Front
Plank can be performed to work abdominals in similar manner
until greater strength can be developed through shoulders required
to execute this exercise.
- Make sure to roll out until shoulder is fully extended through
full range of motion. Exercise can be made slightly more challenging
by using smaller stability ball or kneeling on slightly elevated
platform, keeping exercise ball on floor. To challenge stability,
arms and/or legs can be placed closer together.