Simply place your hand on the ball and rollout using the the same technique mentioned above.
Stability ball rollout progression.
Can i use a stability ball.
First before you progress to a ball rollout ab wheel or other more complex stability exercise make sure you have first mastered the plank.
Once you ve conquered the exercise ball rollout and have gained comfort with the movement then you can progress to the barbell rollout.
To begin this progression i d recommend starting with.
Make sure to roll out until shoulder is fully extended through full range of motion.
Lie with your back flat on the floor with your arms extended straight up.
This will expose you to a position that s similar to the standing rollout but because you re elevated on the stability ball the force of gravity trying to pull you into anterior tilt and lumbar extension is still less.
Exercise can be made slightly more challenging by using smaller stability ball or kneeling on slightly elevated platform keeping exercise ball on floor.
In the video above remi shows you how to perform a regression of the ab rolluts on a stability ball.
Before i get into the ball rollout progression let me go over a couple things.
Step 2 keeping the core engaged roll the ball.
Roll the ball forward on your elbows as far as you can without sagging your back.
To challenge stability arms and or legs can be placed closer together.
The only thing you have to understand is that the bigger the ball the easier the exercise becomes.
If you are an absolute beginner this can be a good variation for you to do.
Deadbug exercises teach your core to work as it was designed to do keeping your spine stable while your arms and legs do their own thing this variation cranks it up a notch by requiring an extra ab squeeze to keep the stability ball in place while also targeting your obliques.
Is there an ab roller exercise for beginners.
Step 1 kneel on a mat with your elbows resting on a stability ball.
Second i have written in more detail about the ball rollout before.
