Forward ball rolls are a great exercise to help strengthen your core musculature. This exercise will not only help you gain strength, stability and flexibility in your abdominal and back muscles, but it will also target your shoulders and triceps muscles.
Instruction:
- Kneel in front of a Swiss ball (also known as a physio ball or stability ball) and bend your forearms to rest on the curve of the ball. The angle of your hips and shoulders should be the same. Imagine being able to hold a box in the space between your arms and the back of your thighs.
- Contract your abdominal muscles and pull your belly button in toward your spine, keeping your head, neck, and spine in alignment.
- Keeping your arms on the ball, slowly roll your body forward. Move your legs and arms evenly, so that the angles of the shoulders and hips remain the same. As you move, focus on your abdominal muscles by pulling your belly button in toward your spine and letting your core control the exercise.
- Stop at the point just before you lose form. If you feel like your back is arching and your belly is dropping toward the floor, you’ve lost form. Keep your spine and back straight throughout the exercise.
- Hold this position for 2-3 seconds and then return to the starting position (at this point, you should still be keeping your abs pulled in). The pace should be slow and controlled. Exhale as you roll out, inhale as you return to the start position.
- For beginners, do 6-8 repetitions for 1-2 sets. For advanced levels, do 8-15 repetitions for 2-3 sets.
notes:
- Before starting any exercise program, get medical clearance from your doctor or health professional.
- For added comfort, you can kneel on a mat or towel.
- Don’t do it if you have a back condition.
- If you don’t feel your abdominal muscles working, check the form and start again. Remember, you want your abdominal muscles to be active throughout the exercise.
- To increase the difficulty, raise your body further, creating more distance between the start and end position.
I wish you health and happiness.
Source by Jennifer M. Regan
