Swissball Ab Exercises - Videos And Instructions

Here are some of the best ab exercises using a swissball. Using an exercise ball (also known as swiss ball, gym ball or stability ball), you can improve your core stability and sense of balance while training your abs.

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Forward Ball Roll - How To Do It

Here's a short video of the exercise demonstration.

Here's the text instructions.

  1. Kneel in front of a stability ball.
  2. Place your forearms on the ball with palms facing each other.
  3. Keep your elbows bent at 90 degrees. Your hips should be at 90 degrees to your body too.
  4. Draw your abdominal muscles in, and keep your spine straight. This is your starting position.
  5. Extend your arms and hips and roll the ball forward. Your hips and arms should be at the same angle.
  6. Stop when you can't keep your back straight any more.
  7. Hold for 2 seconds and come back to the starting position.

Things to watch out for

  • Keep your spine straight throughout the exercise.
  • Keep your neck and head aligned with your spine.
  • When rolling forward, if your back begins to arch and your belly button drops, you've gone too far.
  • Control the movement and do it slowly.
  • Breathe out when you roll forward and breathe in when you roll back.

The forward ball roll will work your ab effectively. Not only that, it strengthens your core and improves your posture. It also works your hips, back and shoulders. A very good exercise indeed.

Check Out More Swissball Exercises For Ab

Prone Jackknife

Swiss Ball Crunches

Russian Twist On Swiss Ball

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