SWISS BALL ROLL-OUT EXERCISE

SWISS BALL ROLL-OUT

• Swiss Ball Roll Out is an advanced exercise to build stability and strength in your core muscles because it makes your abdominals and low back work together. 

• It is also helpful in strengthening of your shoulders

HOW TO DO SWISS BALL ROLL OUT EXERCISE?

1. Start with kneeling down, and resting your hands and lower arms on the top of the ball as shown. 
2. Ensure that your back is straight and flat.
3. Roll the ball forward by straightening your arms, and follow it with your upper body as far as you can keeping your back. 
4. Always use your abdominals to pull the ball back and return to the start position.

PRECAUTIONS

Try to Control the Movement: 

• Speed and Rhythm are very important. Rolling out too fast and hurrying through the movement can increase your risk of injury due to unwanted trunk rotation/extension.

Always Initiate With the Core: 

In every repetition, try to squeeze the glutes and initiate the movement with your core muscles and try to avoid starting the roll with the arms.

 ROLL OUT VARIATION (WITHOUT A SWISS BALL )

• using a barbell in place of a fitness ball is a highly advanced variation of this exercise
• Helps to increase more strength and endurance, mostly helpful for athletes. 
• Should only be performed after you have very good abdominal and spinal control. 

HOW TO DO ROLL OUT VARIATION (without the swiss ball)?

1. Kneel down with your hands on the bar as shown and keep shoulder-width apart. 
2. Your back should be straight and flat as you roll the bar forward
3. Use your abdominal muscles to pull the barbell back to the start position

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