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Get on the Ball: Ball Rollout

Sick of doing crunches? Well here's a great exercise to work your abs and core using an exercise ball — no crunches needed. Start slow and work your way up to a higher number of reps. This exercise requires proper form to avoid injury and to get the full benefits. Here is how you do it:

  • Begin by kneeling with the ball in front of you and with your hands on the ball.
  • Walk your hands out on the ball just a little bit so your fore arms are resting on the ball. You should really feel your abs working, this is how you know you are in the starting position.
  • Now slowly lower your body by rolling the ball out even more (away from your body), keeping your abs tight so you don't fall.
  • Hold the furthest position you can go comfortably (without compromising form) for a couple seconds and roll back to starting position.
  • Slowly return to the starting position by contracting your abs. That completes one rep.
  • Do three sets of 5-8 reps.

Fit's Tips: Don't allow your back to hyper extend, keep your spine in a neutral position. Also, I like to place a towel or mat under my knees to cushion them a bit. And for an extra challenge, bring your feet off the ground and balance on your knees while doing the exercise.

Image Source: POPSUGAR Photography
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Join The Conversation
aimeeb aimeeb 9 years
This is a good one!
Baby-Girl Baby-Girl 9 years
I've never done this one before. After reading the other comments it sounds like a tough one.
rpenner rpenner 9 years
I like the sound of this! Can't wait to try it
wiggle wiggle 9 years
My Pilates instructor calls this one the prayer. She has us put our hands in a prayer position and after 8 reps we are all praying for the exercise to end!
cvandoorn cvandoorn 9 years
My trainer makes me do it from a bench instead of from the floor. It hurts but its great!
ovenmitt ovenmitt 9 years
i.hate.this.exercise. but it's good.
CNAY4811 CNAY4811 9 years
I teach a core class regularly and I've never seen this before- it's great!!
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