How To do Swiss Ball Rollout
1- Kneel down with an exercise ball positioned in front of you. Engaging your core and straightening your back, rest your hands and lower arms on the top of the ball.
2- Roll the ball forward by extending your arms, and follow it with your upper body as far as you can, keeping your core tight and your back straight and shoulders stable.
3- Extend the movement, hold for a few seconds, and then reverse to the start position, controlling the movement of the ball with your core.
Swiss Ball Rollout – Benefits
- In a similar way to the plank, this excellent core exercise builds stability and strength in the muscles of your abdomen and lower back, with the added challenge of forward movement, working your upper back and shoulder stability.
While this is a great exercise for building your core, it requires a good level of existing core strength and stability to perform. It is important to keep your back straight throughout, with your shoulders and hips aligned. To begin with, only roll the ball out as far as you can comfortably maintain good form, and never allow your lower back to sag, because this can potentially cause back strain or similar injuries.
Engaging your gluteal muscles will help you hold your pelvis in position, and you can also place a towel beneath your knees if you find they become painful during the roll-out. You should practice and perfect the basic movement before you try the variation or progression.