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Roll out  - Fitball

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Ball Roll Out

                                                      
Primary Muscles:
 
Obliques,Quadriceps, Rectus Abdominus, Transverse Abs

plank muscles

SecondaryMuscles: 
Pectorals, Shoulders, Arms

Level of Difficulty: (5/10)   

scale 5

 Repetitions:  
     •
10-15 Reps - General toning
 
 
 

 Instructions

  • Kneel on the floor with the ball out in front of you.
  • Place your elbows on the ball with your hands together in the praying position
  • Keeping your knees on the floor gently move your elbows away from the body and lower your hips
  • Hold the position momentarily and then return back to the starting position

Teaching Points 

  • Breath out as you roll forward and breath in as you roll back
  • Do not let your body sag down during the movement, this will allow your back to take too much load
  • Do not let your body arch up as this will take the load away from your abdominals.   
                                                                          
 Adaptations  
  • Reduce the range of movement 
 Progressions  
  • Come up onto your toes