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How to do Swiss Ball Ab Rollout :

• Step 1: Get down on your knees and place your fists on top of a Swiss ball. Elbows should be bent 90 degrees and lower back should be naturally arched. This is the starting position.
• Step 2: Begin exercise by slowly rolling ball forward with your fists as your arms and body straighten out. Extend your body as far as you can while keeping your hips in line with the rest of your body.
• Step 3: Hold this position for a brief moment, then slowly reverse movement back to starting position.
• Step 4: PJF: If you do not have a swiss ball you can use an ab wheel or barbell with round weight plates on the end. If you don't have any equipment simply come to your knees and walk your hands out as far as you can, then walk them back up. Hand walkouts with train the same core muscles that we work with the swiss ball ab rollout.

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Muscles Worked

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Details

swiss ball ab rollout is a calisthenics, fitness ball, and pilates exercise that primarily targets the abs and to a lesser degree also targets the lower back and obliques ...more