Abs
Swiss Ball Rollout
The Swiss Ball Rollout is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 30%, lower abs 22% and obliques 14%.
How to do it
- Kneel on a mat and place both forearms on top of a Swiss ball in front of you.
- Brace the abs and set the back flat.
- Roll the ball forward slowly, extending the hips and reaching the arms.
- Hold the stretched position for a moment without sagging.
- Squeeze the abs to roll the ball back under the chest.
Tips
- Start with the ball close and short rollouts, then go further.
- Keep the chin tucked and the eyes on the floor.
Common mistakes
- Letting the hips drop and the back arch.
- Using the arms to push the ball away fast.
- Pushing the hips back before the ball returns.
Muscles worked by the Swiss Ball Rollout
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.
Swiss Ball Rollout alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Swiss Ball Rollout work?
Mainly the upper abs and lower abs. The obliques and lats (upper) assist.
Is the Swiss Ball Rollout good for beginners?
Yes. The Swiss Ball Rollout is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Swiss Ball Rollout?
For example the Ab Wheel Rollout, Ab Wheel Rollout (Kneeling) and Stability Ball Rollout. They train mostly the same muscles.
How do you make the Swiss Ball Rollout harder?
Add weight or reps, or move on to the Ab Wheel Rollout and Ab Wheel Rollout (Kneeling).
Sources
- Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)
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