Stability Ball Rollout

Technique

The stability ball rollout is an anti-extension core exercise: kneeling with forearms on a ball, you roll it forward so your body lengthens while the abs keep the lower back from sagging. It is a more forgiving introduction to the ab wheel rollout, because the large ball supports more of your weight.

Steps

1. Kneel in front of a stability ball and rest your forearms on it with hands clasped
2. Brace your abs and squeeze your glutes so your body forms a straight line from knees to head
3. Roll the ball forward by extending your arms and hips together until you feel the abs working hard
4. Pull the ball back with your forearms and abs to the starting position, keeping the line

Common mistakes

• Letting the lower back sag as you roll out
• Pushing the hips back first instead of moving as one unit

Variations

• Ab wheel rollout
• Stability ball body saw from a plank

FAQ