Kneeling Stability Ball Rollout

Abs, CoreSwiss Ball

Strengthen your entire core and abs by maintaining a dynamic plank on a stability ball, building spinal stability and control.

How to do it

1Kneel in front of the ball and place your forearms on top of it.

2Brace your core and squeeze your glutes, forming a straight line from knees to shoulders.

3Slowly roll the ball forward by extending your arms, letting your body follow.

4Lower as far as you can while keeping your lower back completely flat.

5Contract your abs to pull the ball back to the starting position.

Common mistakes

Arching your lower back as you roll out, placing unsafe stress on your spine.

Pushing your hips back instead of pulling the ball with your abs, disengaging your core.

Sagging through your shoulders, shifting load from your core to your shoulder joints.

Breathing

Inhale as you roll forward, and exhale as you pull back to the start.

Make it harder or easier

To make it easier, shorten your rollout distance; to make it harder, pause at the bottom for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.