Stability ball rollouts are a great way to strengthen your core. Throughout the movement, you will be resisting extension through the spine. It’s important to be able to resist extension for back health and safety.
In order to perform rollouts correctly, start by looking down at the ball. Looking up will immediately promote extension through the rest of your spine. From there, squeeze your glutes and extend your hips so your glutes aren’t lifting up. Finally, think about connecting, or closing the gap, from your rib cage to your pelvis. This will keep you from arching your back as you roll forward.
Once you have mastered the stability ball roll out you can try other variations of this movement.
Abdominal rollout variations
- Use a barbell or ab wheel. If you have shoulder mobility limitations, a barbell is a better choice because you can customize your grip width.
- TRX or suspension. You can start this movement form you knees – TRX in hands with palms facing down, slowly extend your arms out in front of you.
Each exercise variation will challenge your core (including your lower back). So start slow, build up your strength, and listen to your body.