Swiss Ball Rollout Bent Hips - Core/ab exercise
How to Do Beginner Stability Ball Roll Outs (Hips Flexed) Core Exercise | In-Depth Guide [VISUAL LEARNERS] Beginner
Proper Form & Easier Variation | Home Resistance Training
WHAT DO YOU WANT TO SEE?
MUSCLES THIS WORKS
MAIN MUSCLES WORKED IN the Bent Hips Stability Ball Rollout
LOTS OF CORE MUSCLES - SEE BELOW
transverse abdominis, rectus abdominis, obliques, quadratus lumborum, pelvic floor, erector spinae, multifidi, gluteals
OTHER MUSCLES WORKED:
- Latissimus Dorsi
- Mid and Lower Traps
- Serratus Anterior
- Forearm Muscles
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
We're going to do a bent-hip knee plank, but with our forearms on the Swiss ball.
Add stability ball rollout to your core training routine and challenge yourself to strengthen your abs, lower back, and overall core stability. Roll your way to a stronger and more stable core with this engaging exercise. This beginner core exercise is done with the hips slightly bent. The bent hip position shortens the distance between the hands and the knees, making the movement just a bit easier to do. This position shifts some of the work done by the rectus abdominis muscle to the upper portion of the muscles - targeting more of the “upper abs” than the “lower abs”. As the back begins to want to sag down, the rectus abdominis needs to work to prevent the low back from collapsing into an extension.
This exercise moves the arm from being slightly lifted to the front to stretched up (flexed) overhead - not all the way but about halfway between shoulder level and all the way. This does a nice job of getting some movement in the shoulder joint and stretching the lats out.
Stability ball rollouts can be made easier or harder - the further you roll out the harder it will be. If this exercise is too hard on the wrists, leave the lower arms in contact with the ball, you will still be able to roll the ball out far enough to get a good abdominal workout. You can also play around with the hand position on the ball - this is very dependent on body proportions and the size of the ball, to try to decrease the amount of weight on your arms and challenge your core.
HOW TO DO THE EXERCISE
HOW Bent Hips Stability Ball RolloutS SHAPE OUR BODY
Nice, confident, upright posture. Controlled, graceful movement. Flatter stomach, toned midsection.
PROPER FORM: Bent Hips Stability Ball Rollout
EQUIPMENT, SETS & REPS
Tip: It's best to get one that has a slightly textured feel to it, like the pearlescent ones. If they don't have a textured surface, the ball tends to be slippery on the surface (carpet, floor, whatever) and it can come out from under you pretty easily (ask me how I know).
Here are my recommendations that have a textured surface:
One size, many color options. I have one of these at home and it doesn't slip.
Galsports has different size options for the ball which is nice if you are fairly tall or fairly short. Your height will change what size ball will be the best for you. I have one of these in the Large size, which is about the "standard" ball size, and it works well. The small size is too small for our purposes no matter your height.
SUGGESTED STARTING WEIGHT FOR WOMEN:
SETS & REPS:
8 - 10 reps.
Slow control, focus on form not speed or number of reps.
BODY POSITION FOR THE Bent Hips Stability Ball Rollout
BALL: The ball should be placed in front of you arms-length away.
BODY STANCE: Tall kneeling position, with your knees hip-width or slightly more narrow. You can kneel on a pad if it is more comfortable; if your knees do not tolerate direct pressure on the kneecaps then put your shins on the pad but position your kneecaps over the front edge of the pad so there is no direct pressure on them. Neutral spine: You should be able to draw a straight line down through your earlobe, shoulder, hips, and knees. Shoulder blades slide down and in.
FEET: The top of your feet should be resting on the floor (toes pointed back).
ARMS: The ball arms length away in front of you. Hinge forward at your hips and just your fingertips resting on the front, sides, or top of the ball, about shoulder-width apart.
Most likely you will need to play around with the amount of hip hinge and hand placement to try to minimize the weight on the arms and challenge the core.
HOW TO DO
HOW TO DO Bent Hips Stability Ball RolloutS
CUE: Brace your core by thinking about pulling your sternum down towards your pubic bone to activate your rectus femoris. This will feel like you are anchoring the sternum to the pubic bone. This may feel like your lumbar curve is just slightly flatter - it should be just a bit to activate the correct muscles and the position should be maintained throughout the exercise.
With slow control, begin to lean forward. The ball will roll forward as you lower your palms down onto the ball. Continue pushing the ball out, your hands will be on the top of the ball as you lean forward. Arms stretched out in front of you, straight elbows.
Only roll the ball out as far as you are able to maintain control. Stop at the point where you are just able to keep your body still and your spine neutral.
Hold for 3 - 5 seconds.
Pull the ball back using your abdominals, lats, and triceps, until your body is upright, rolling the ball back to the starting position.
Repeat for the desired number of reps.
HOW TO SAFELY GET OUT OF THE EXERCISE
Remove your hands from the ball and push up to stand.
MAKE IT EASIER
MAKE THE Bent Hips Stability Ball Rollout MORE DOABLE
more arm on ball
FOREARMS ON BALL
This will be quite a bit easier. Place the forearms on the ball, get into the plank position. This reduces the stress on the wrists, elbows and shoulders.
less roll out
less roll out
WHAT WE'RE DOING TODAY
WHAT & WHY
BENEFITS OF TRAINING THE Core MUSCLE
This movement will be easier & harder in some ways than a standard plank without a ball.
Stability ball arm planks are done with the upper body balancing on the stability ball. These exercises are similar to a standard plank but require you to stabilize the upper body on an unstable surface (this is what makes it harder). The muscles of the arms need to work to hold the wrists, elbows, and shoulders steady and balanced on the ball.
Our torso will be at an increased angle compared to our forearms being on the ground, which will mean it's a bit easier for the core muscles, as we are working just a bit less against gravity. Put yourself on your knees and you have a very doable plank going on!
There are a couple of different variations of the arm plank, making it easy to find an option that is doable but challenging.
WHY BOTHER DOING IT?
WHY DO WE EVEN CARE?
GET THE ROTATOR CUFF & SHOULDER BLADE MUSCLES MORE INVOLVED
These are good progressions from standard planks or stability ball planks, they are more challenging and they will give your upper body more of a workout. Since the exercises are done with the arms on the stability ball, the rotator cuff and shoulder blade muscles will be more active. With the arms on an unstable surface, the muscles will need to be making continuous adjustments to hold the upper body balanced on the ball.
Stability Ball Arm Planks is a full body movement - targeting a lot of different muscles at the same time. These are fun exercises to add to your exercise program on days when you don’t have a lot of time. They will work a lot of muscles at once to improve strength, endurance, coordination, body awareness, stability, and balance.
GREAT EXERCISE FOR THE SIX-PACK MUSCLE + WAY HEALTHIER THAN MOST YOU’VE SEEN
These are good exercises for strengthening the rectus abdominis (6-pack muscle/trunk flexor) and the obliques. There is a common belief that the only way to work the rectus abdominis muscle to develop the much sought-after “6-pack” appearance is by doing many crunches or sit-ups. These exercises involve moving over and over again at one or two segments of the lower spine, this movement can stretch the important ligaments of the spine leading to too much movement at that level, which can damage the joints and soft tissues over time.
The stability ball arm plank exercises target the rectus abdominis muscle by holding the torso still when the body is inclined, the low back will begin to drop down because of the pull of gravity, and the rectus abdominis (6-pack muscle) will contract to prevent the low back from sagging down. This may not seem important, but when the spine curves down it compresses the vertebrae (the bones that make up the spine) which can strain the ligaments and discs.
WHY STRENGTHEN THE MUSCLES AT AN INCLINE?
You may wonder why we don’t just strengthen these muscles in the standing position since that is how we use them. There are many very effective standing exercises that can work the core muscles. But, in the standing position, when you stand with good posture, the vertebrae, ligaments, discs, and muscles are in the neutral position - the position where they don’t have to work very much to keep you upright. If you were to draw a line down the spine that shows how gravity is acting on the joints the line would be straight down - so gravity will pull the vertebrae closer together but will not have a big effect on what the muscles or ligaments are doing. In order to strengthen the muscles in this position, you would have to move the arms and legs against resistance.
An alternative to moving the arms and legs against resistance is putting the body in a position where the muscles do need to work to hold the spine in a neutral position. The plank position will do this. Imagine tipping the body so it is no longer upright, moving horizontally, now draw a line on how gravity is acting on the spine - at every point along the spine, there would be a line straight down to the floor, which means that all of the muscles along the spine will be active to try to hold the spine in alignment. The position of the arms and legs will affect how active the muscles are. The further away the arms and legs are the harder the muscles will have to work.
IMPROVES STABILITY & HEALTH OF SHOULDERS, ELBOWS & WRIST JOINTS
Another benefit of stability ball plank exercises is that your arms are balancing your body on the ball. This increases the amount of work the smaller muscles that hold the shoulder blades, shoulders, elbows, and wrists still. This is a really nice way to improve the stability and health of those joints. The more stable those joints are, the more weight you will be able to lift with your arms with less chance of injury.
Weight-bearing through the arms stimulates bone growth and improves bone density. This is a bonus of this exercise if you have a family history of osteopenia or osteoporosis. Weight-bearing exercises also stimulate the receptors in the joints that help with motor control and coordination - two things that can decrease with age. Exercises that are done with the arms or legs in weight-bearing are good for training proprioception - the brain's knowledge of where the body is in space. Proprioception plays a huge role in balance and the ability to recover from slips and trips.
EVERYDAY LIFE &
HOW WE USE OUR core MUSCLES IN EVERYDAY LIFE
1. THE CORE MUSCLES WORK ALL DAY LONG TO HOLD US UPRIGHT DURING ALL DAILY ACTIVITIES:
- Pushing a wheelbarrow
2. THE CORE MUSCLES HOLD THE SPINE STILL WHILE USING THE ARMS OR LEGS:
- Washing windows
- Kicking a ball
- Climbing stairs/ladder
- Stepping into/out of a high car/truck
- Painting overhead
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Bent Hips Stability Ball Rollout
In the beginning position, the muscles of the torso are fairly quiet because the torso is upright with the hands resting on the ball.
The movement is initiated by leaning the torso forward, and pivoting at the knees. As the ball is pushed out and the body begins to lean the muscle activity in the arms increases. The arm and shoulder blade muscles (deltoids, biceps, triceps, teres major, muscles of the forearm, scapular muscles, rotator cuff muscles latissimus dorsi) work together to support the weight of the upper body.
As the torso leans the muscles of the core - extensor spinae, deep spinal extensors (semispinalis, multifidi, rotatores, interspinales and intertransversarii), quadratus lumborum, obliques, rectus abdominis, and transverse abdominis, iliopsoas all contribute to holding the spine in neutral. Pelvic floor can help if you work on activating it.
The hip extensors (gluteus maximus, hamstrings, adductor magnus) work to hold the hips in extension.
Once you have rolled out as far as you are able while maintaining control - the shoulder, arm, and hip stabilizers (in addition to the core) work isometrically to hold the body still.
To return to the start position the lats and triceps push into the ball and pull the ball in as the arms move down, pulling the body upright. The core muscles work to hold the trunk stable while it transitions from inclined to upright.