Swiss Ball Rollout

Abs, Core, ShouldersSwiss Ball

Anti-extension core stability movement that strengthens the abs and shoulder girdle. Rolling the ball forward forces your core to resist lower-back arching.

How to do it

1Kneel in front of a Swiss ball and place your forearms on top, making fists with your hands.

2Brace your abs and glutes to lock in a straight line from your knees to your shoulders.

3Smoothly roll the ball forward through your shoulder joints while keeping your core completely rigid.

4Roll out only as far as you can maintain a neutral spine without sagging your lower back.

5Drive through your abs and arms to pull the ball back to the starting position.

Common mistakes

Arching your lower back as you roll forward, shifting load from the abs to the lumbar spine.

Hinging at the hips too early, turning the move into a stretch and unloading the core.

Rolling out too far without control, risking loss of balance and shoulder strain.

Breathing

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

Make it harder or easier

To make it easier, shorten your rollout distance.

To make it harder, hold the extended position for two seconds before returning.

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.