Rollout for Better Results

 

To perform the stability ball rollout you first want to start off with your fists on the stability ball and your arms extended.

Next you want to keep your core tight and roll the ball away from you as far as you can without having your lower back dip down towards the ground. You then want to have your abdominal muscles to pull you back in to your starting position.

*Try not to use the arms to pull you back in or the core will not be worked properly*

You should perform 3 sets of 15 repetitions with 30-45 sec. of rest in between each set. When this exercise becomes too easy or you feel like it is not being very effective, you can then get off of your knees and try it on your feet.

With your knees being off of the ground more stress is applied to your lower back to build it up. Be cautious of the lower back trying to dip down to the ground more in this position.

Not only does this exercise work your abdominals but it also strengthens your lower back at the same time. You are getting two muscle groups with one exercise, this will help you save on time and help maximize your results.

Rollouts are a great exercise to help change up your core workouts!

*New exercisers should seek out a health professional to go over guidelines for intensity and duration of exercise. It is also recommended that you get clearance from your doctor before starting up your exercise program.*

Call Fitness Together (330-702-1311) to set up your free fitness/nutrition assessment.

 

 

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Posted by on February 27, 2013. Filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry