Forward Ball Roll

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Purpose

Strengthens abdominal muscles.

Starting Position (Figure 1)

  • Start by kneeling in front of a ball.

  • You can stabilize our feet against a wall.

  • Clasp hands together with forearms just beyond the top/middle of the ball.

Movement

  • Inhale.

  • Exhale and hold your breath as you roll forward, moving legs and arms simultaneously.

  • Stop at the point just before you lose form (Figure 2).

  • You will feel your lower back drop as you lose form; you should stop just before this point.

  • Roll back to the starting position without losing the alignment of your spine.

 

Pace

3 seconds out

Hold 3 seconds

3 seconds return

 
 

Reps

Repeat 8-10 times

 
 

Sets

2

 
       
 

Tips

  • Be cautions of your lower back and your shoulders.

  • Hold perfect form.

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.

 

2008 Hydration Health & Fitness, LLC

 

 

 

Figure 1

Figure 2