Forward Ball Roll - Elite Performance SF

Posted by | December 26, 2013 | Exercise Highlight, Exercise List | No Comments
Forward Ball Roll

Forward Ball Roll

This is a great exercise for your core. Like the Plank exercise, this will work on stability and strength of your core.

You will need a stability ball for this exercise.

You’re going to put a portion of your bodyweight on the ball, and because it will want to roll about, you will need to stabilize your core against this natural ball movement.

Start in a kneeling position with your forearms situated underneath your chest and also just behind the apex of the ball. Your hips should be flexed forward, but your back should still have its natural curves with alignment between your low-back, mid-back, and head.

You should also have your belly button drawn in throughout the Forward Ball Roll.

Roll the ball forward and stop at the point just before you lose form. Go to this end point and hold for 3 seconds, then return to the starting position. Breathe in when rolling the ball away from you and breathe out when rolling the ball back towards you.

Keep the weight evenly distributed between your two forearms and knees.

Perform 3 sets of 15 reps, at a tempo of 3 seconds to roll out, hold at the furthest position for 3 seconds and take 3 seconds to roll back to the original starting position.

Focus on your core. Focus on form.dance emoji

And Remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before