Video
Instructions
- Kneel on the floor with your forearms resting on the Swiss ball.
- Engage your core and slowly roll the ball forward, extending your body.
- Pause when your arms are fully extended and your body is straight without sagging.
- Contract your abs to pull the ball back to the starting position.
Technical Tips
- Keep your hips aligned with your torso to avoid lower back strain.
- Maintain a neutral neck position throughout the movement.
- Control the rollout speed to avoid overextension.
Breathing Tips
- Inhale as you roll the ball forward.
- Exhale as you pull the ball back to the starting position.
Restrizioni mediche
- Lower back pain or injury
- Shoulder instability
- Abdominal hernia
How do I perform a Swiss Ball Rollout correctly?
To perform a Swiss Ball Rollout correctly, kneel with your forearms on the ball, engage your core, slowly roll forward until your body is straight, then pull back using your abs while keeping your hips aligned and back neutral.
What muscles does the Swiss Ball Rollout work?
The Swiss Ball Rollout primarily works the abdominal muscles while also engaging the external obliques, lower back stabilisers, and shoulders for support and balance.
Is the Swiss Ball Rollout safe for my lower back?
The Swiss Ball Rollout is safe for your lower back if performed with correct form, controlled rollout, and proper core engagement. Avoid it if you have existing lower back pain or injury without professional clearance.
Can beginners do the Swiss Ball Rollout?
The Swiss Ball Rollout is best for intermediate exercisers with good core control. Beginners should build core strength with planks and dead bugs before progressing to rollouts.
The Swiss Ball Rollout is an effective core strengthening exercise that enhances abdominal stability and overall torso control. By performing a controlled rollout on a gym ball, you engage deep core muscles essential for posture, spinal support, and balance. This exercise also challenges the shoulders and lower back stabilisers due to the need for tension and controlled movement throughout the range. Ideal for intermediate and advanced fitness routines, it improves functional strength and prepares the body for compound lifts, athletic movements, and daily activities requiring trunk control. Incorporating Swiss Ball Rollouts into your workout will build strong abs while enhancing balance, proprioception, and injury resilience. Always perform this movement with proper form to protect the lower back and maximise core engagement.