How to do a Stability Ball Roll Out
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Stability Ball Roll Out
Workouts with Stability Ball Roll Out
Instructions for Proper Form
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.
- 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.
- 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.
- Roll the stability ball out as far as you feel comfortable.
- Slowly return to the starting position while maintaining tension in your core.
- 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.
- You should feel the tension in your core.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Stability Ball Roll Out standards by male, female, gender, weight, age and height
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.
- beginner3sets3reps1 Set Max3reps
- intermediate4sets4reps5reps
- advanced4sets5reps6reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Stability Ball Roll Out
1. Crunches
94 mSCORESWAPPED 118 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
- Abs
2. Ab Rollout
70.3 mSCORESWAPPED 110 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel
3. Plank
92.8 mSCORESWAPPED 102 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
- Abs
4. Leg Raise
96.5 mSCORESWAPPED 80 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
5. Bicycle Crunch
91.8 mSCORESWAPPED 78 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
- Beginner
- Abs
6. Exercise Ball Crunch
79.2 mSCORESWAPPED 64 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
- Beginner
- Abs
- Stability (Swiss) Ball
7. Reverse Crunch
87.7 mSCORESWAPPED 61 TIMESReverse Crunch is a variation on the more standard crunch, although it may appear closer to something like a Leg Raise. Rather than engaging your core to bring your chest towards your pelvis, you instead elevate your legs, and bring your pelvis in towards your chest.
- Beginner
- Abs
8. Sit Up
93.8 mSCORESWAPPED 56 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
- Beginner
- Abs
9. Flutter Kicks
88 mSCORESWAPPED 56 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
- Beginner
- Abs
10. Russian Twist
96.2 mSCORESWAPPED 54 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs