How to do a Stability Ball Roll Out

Authored by Fitbod

About Stability Ball Roll Out

Sets Logged
28,256
Popularity Rank
746th
Difficulty
Intermediate
Abs Strength
40 mSCORE 164th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Stability Ball Roll Outs are an advanced core exercise that targets the abdominals, particularly the rectus abdominis and obliques. Starting in a kneeling position, you roll forward on the ball with your arms extended, engaging your core to prevent the back from arching. This exercise improves core strength and stability, offering a challenging alternative to traditional ab workouts.

  1. Position yourself over a stability ball with your forearms in contact with the ball and the balls of your feet securely planted on the floor.
  2. Engage your core and roll the stability ball out in front of you by extending your arms. Keep your forearms in contact with the stability ball.
  3. Roll the stability ball out as far as you feel comfortable.
  4. Slowly return to the starting position while maintaining tension in your core.
  5. Maintain good body posture by keeping your core engaged and your back straight. Maintain a straight line from your shoulders through your hips to your heels.
  6. You should feel the tension in your core.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    3
    reps
    1 Set Max
    3
    reps
  • intermediate
    4
    sets
    4
    reps
    5
    reps
  • advanced
    4
    sets
    5
    reps
    6
    reps

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