Swiss Ball Rollout - Core Exercise
How to Do the Stability Ball Rollout - Ab Exercise | In-Depth Guide [VISUAL LEARNERS] Advanced
Proper Form & Common Mistakes | Home Resistance Training
WHAT DO YOU WANT TO SEE?
MUSCLES THIS WORKS
MAIN MUSCLES WORKED IN the 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 knee plank but with our forearms on the Swiss ball.
Stability ball rollouts are used for stability training for the muscles of the core and arms. This is a good exercise 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 repetitive movement at one or two segments of the lower spine, this movement can stretch the important ligaments of the spine leading to excessive movement at that level and damage to the joints and tissues over time. The focus of the stability ball rollout is keeping the torso in good alignment - a neutral spine- as you roll the ball out to increase the amount the muscles need to work.
HOW TO DO THE EXERCISE
HOW Stability Ball RolloutS SHAPE OUR BODY
Nice, confident, upright posture. Controlled, graceful movement. Flatter stomach, toned midsection.
PROPER FORM: Stability Ball Rollouts
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, and focus on form not speed or number of reps. Hold 5-10 seconds at the end of the walkout. The muscles are being worked for endurance: low level for a longer duration.
BODY POSITION FOR THE Stability Ball Rollout
NOTE: You want the height of your ball to be tall enough that if you don’t find yourself having to flex/bend your spine as you move forward with the movement - if the ball is too short/not full enough, you may find this happening, I did.
Kneel with the ball in front of you.
LEGS: Tall kneeling. Knees at a comfortable distance apart - 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 your 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.
FEET: Tops of your feet should rest on the floor (toes pointed back).
BODY STANCE: 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.
ARMS: The ball should be arms length away in front of you. Place your hands in a comfortable position approximately shoulder width or closer. Your hands can be held in fists to keep your wrist in neutral or with just your fingertips resting on the top or towards the sides of the ball. Play around with the place to find a comfortable position - you will be supporting some of your body weight as your roll the ball forward.
HOW TO DO
HOW TO DO Stability Ball RolloutS
CUE: Avoid breaking at your hips - pivot at your knees. The forward lean of your torso should come from pivoting at your knees.
Brace your core by thinking about pulling your sternum down towards your pubic bone to activate your rectus abdominis. This will feel like you are anchoring your sternum to your 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 or fists 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 in neutral. Your body should be in one straight line - earlobe - shoulder- hip - knees.
Hold for 3 - 5 seconds.
Pull the ball back using your abdominals, lats, and triceps. Pull your body back to upright, rolling the ball back in, to the starting position.
Repeat for the desired number of reps.
HOW TO SAFELY GET OUT OF THE EXERCISE
In the starting position, push the ball away, put one leg forward to the half-kneeling position, and push up to stand.
WHAT TO AVOID WITH THE Stability Ball Rollout
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid Low Back Arch/Sag
AVOID: Avoid letting your midsection/low back sag.
- Too much extension in the low back can strain the muscles and ligaments of the spine.
- The back can sag if you collapse in the shoulders or upper back.
WHAT TO DO:
- Maintain a neutral and stable spine.
- Activate the abdominal muscles - the rectus abdominis will work to prevent spinal extension.
- Push down into the ball with your hands/forearms, pull your shoulder blades in and down the back, and lift the sternum.
- Try engaging the pelvic floor.
- Even lengthening the neck can help to control a sagging low back because it helps to activate the back extensors (they run the length of the spine from the cervical to the lumbar region).
2. Avoid Rounding Back/Spinal Flexion
AVOID: Avoid rounding the back.
- Too much flexion in the spine can lead to irritation or compression of the spinal joints and discs.
WHAT TO DO:
- Lift the sternum, push your upper body up and lower your pelvis (hip in line with shoulder and knee).
- Lengthen the spine - from head to tail.
3. Avoid Bending Hips
AVOID: Avoid bending/lifting/hinging your hips.
- Lifting the hips up is a common cheat that decreases the muscle activation of the core and the hips.
- Lifting the hips results in an angle or v shape - the hip joint is higher than the shoulder and the knee.
- This will decrease the effectiveness of the exercise.
WHAT TO DO:
- It is important to avoid holding the hips in a flexed position; it activates the hip flexors.
- The goal is to make your body a straight line - earlobe, shoulder, hip, knee, ankle.
- Lower your pelvis down and activate your core muscles and gluteus maximus more.
- Keep the front of the hip flat - no crease.
4. Avoid Bending Neck
AVOID: Avoid lifting the chin.
- This can lead to neck strain and damage to the soft tissue and small joints of the cervical spine (neck).
WHAT TO DO:
- Keeping your neck (cervical spine) in neutral will strengthen the muscle of the neck in a neutral position - the healthiest position for the joints and nerves (part of a neutral spine position).
- Keep your neck long and look down at the floor.
- Keep space between your earlobe and the top of your shoulder.
5. Avoid Hunching Shoulders
AVOID: Avoid dropping into the shoulder.
- Stresses the shoulder joints, and increases the lumbar curve.
WHAT TO DO:
- Keep the shoulders back and sternum lifted.
- Press down into the floor with the support hand.
- Lengthen the spine (including the neck) and energize the arm that is reaching out.
- This will activate the muscles of the core.
6. Avoid Using Hamstrings
AVOID: Avoid using your hamstrings to pull up.
WHAT TO DO:
- Focus on using your abdominal muscles to return to the starting position.
7. Avoid Rolling Out too Far
AVOID: Avoid rolling out too far.
WHAT TO DO:
- It is important to remember the goal of the exercise - neutral spine, control, and stability.
- The movement will be small, especially in the beginning.
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 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 hinging 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. The 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 pull the body forward on the arms (instead of the arms being pulled down to the body, the body is pulled up to the arms by these muscles). The core muscles work to hold the trunk stable while it transitions from inclined to upright.