How to do stability ball rollouts with perfect form

Like the muscle-up, pistol squat, or one-arm pushup, the ab-wheel rollout is a “bragging rights” move — as much a movement you do to show off your fitness as it is a muscle-building exercise.

There was a time when there was no good way to work up to a full rollout on an ab-wheel — a sort of pushup-pullover-plank hybrid — but now there’s an easy remedy: the stability-ball rollout.

Stability-ball rollouts work the abdominal muscles in exactly the same way as their stronger cousins, but move your core easier and more accessible to the average gym-goer.

It looks pretty straightforward: kneel down, place your arms on the ball and roll the ball forward like you’re flattening dough on the gym floor.

But doing it right takes some focus and skill. Here’s how.

Stability Ball Rollout: Step-by-Step Instructions

Stability ball roll out display  Roll out the stability ball

  • Choose a ball: Go bigger (up to a 33-inch diameter ball), smaller (18-inch diameter) if you practice more and learn the moves.
  • Kneel behind the ball, bend at the waist and place your arms on the ball, palms down.
  • Tighten your stomach and keep your back flat. Maintain that position throughout the movement. The moment you feel your lower back arch, stop the set.
  • Lean your weight onto the ball and slowly extend your arms in front of you, rolling the ball forward as far as possible while maintaining the same position on your lower back.
  • Pause for 2 to 3 seconds in the fully extended position.
  • Reverse the movement, slowly returning to the starting position.
  • For one workout, repeat two sets of 8 to 12 repetitions.

How to make it easy

If you have trouble keeping your lower back flat—even with the largest-sized ball—try these two modifications to make it easier:

  • Hold it. Cross your arms over the ball as described above, tighten your abs, and hold for 10 to 40 seconds, for two to five sets.
  • small work Once you can hold the basic position for 30 seconds or more, practice moving the ball forward just a few inches, holding the maximum extension position you can achieve for a set of 10 (which is only an inch or two forward of the starting position). maybe). Up to 40 seconds. Over time, work your way up to the full version.

How to make it difficult

  • Go small ball. The smaller the ball, the more weight you have to keep steady with your core — and the harder the movement.
  • Push the range. Start with your hands farther away from you at the top of the movement. The further you roll the ball, the harder it will be.
  • Slowly. Once you reach your maximum stretch point, pause for a five-count. The slower you go the harder the movement becomes.
  • stand at attention This is the hardest modification of all: Perform on the balls of your feet instead of your knees. Your first few times out, work with the biggest ball available — and keep your swing short. This one is a tough one.

Stability ball rollout variation

Woman doing stability ball plank  Stability ball rollout

  • Stir the pot. Assume a plank position with your arms on the ball and slowly circle your elbows — clockwise, then counterclockwise (this is a rep). The slower you move, and the bigger the circle you make, the harder it will be — aim to spend at least 10 seconds on each rep.
  • Use a suspension trainer: Instead of placing your hands on a ball, hold onto the straps of a TRX or equivalent. From the pushup position, slowly extend your arms into the “flying superhero” position. Make it tighter by lengthening the straps or walking your legs backwards; Make it easier by shortening the straps or putting your feet forward.
  • Use ab-wheels: Mastered everything up to this point? Try using the ab-wheel: Kneel down, hold the wheel’s handles, close your arms, and roll the wheel back and forth along the floor as far as possible. Don’t be discouraged if you don’t get very far at first.

Muscle stability works on ball rollout

ab muscle anatomy |  Stability ball rollout

Although you can feel it in your arms and shoulders, the stability ball rollout is primarily a core exercise, with emphasis on Rectus abdominis or six-pack muscles.

The primary function of these muscles is to prevent extension—or prevent your lower back from arching excessively.

Also involved in your movement wide back – The large muscles on the side of your back that pull your arms down from an overhead position, Transversely across the abdomenAnd intercostal, which prevents the ribs from burning outwards.

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