What Part Of The Body Does The Stability Ball Roll Out Work?

Not all abdominal exercise are performed in the supine position -- for example, the stability ball roll-out, which is performed on the knees. The biomechanics of the exercise are similar to those used for the ab wheel, an exercise device often featured on TV infomercials, but the stability ball is a more versatile piece of equipment.

Instructions

Kneel on an exercise mat, placing the ball in front of you and resting your elbows on the ball. Keep your knees, feet and shins on the mat mat as your roll the ball forward, maintaining a straight line from the top of your head to the base of your spine. Return to the starting position.

Function

The rectus abdominus muscle, the obliques, the deeper core muscles and the latissimus dorsi, which runs down the side of your back, stabilize the spine during the stability ball roll-out. A variation of the exercise involves straightening your elbows as you roll the ball forward, and bending them as you return to the starting position. This variation works the triceps as you roll the ball forward, and the biceps as you return to the starting position. Unlike similar exercises such as the Torso Track, the stability ball's direction is not controlled by a defined track. The ball therefore imposes a balance challenge, which requires you to engage your core muscles to stabilize the tors and control the direction of the movement. The results of a 2006 study published in the "Journal of Strength and Conditioning Research" confirm that stability ball training effectively enhances spinal stability.

Expert Insight

Sport coach Michael Boyle, author of "Functional Training for Sports," claims that he fell in love with the ab wheel when it was first created, but realized that its small size made it far too challenging for even his strongest athletes. The stability ball, which is obviously larger, makes it easier to perform the exercise. In an article on the Testosterone Nation website, Boyle explains why he is a fan of the stability ball roll-out. The exercise, he explains, is performed with the spine in a neutral position. Unlike sit-ups and traditional crunches, it does not involve spinal flexion. With the exception of sitting up and getting out of bed in the morning, sit-up type movements are rarely used in daily activities. Learning to engage the core muscles while the spine is in a neutral position may enhance athleticism and prevent injuries.

Considerations

Start with a larger ball, and gradually progress to a smaller one. If your back tends to arch or round during the exercise, begin by practicing the prone plank exercise. Assume a push-up position, but place your elbows and forearms on the floor. Keep your spine in a straight line, and hold the position for at least 40 seconds. When you can hold the position without excessive pain, you are ready to progress to the roll-out.

Types

Vancouver sport fitness coach Peter Twist, author of "Complete Conditioning for Hockey," created an advanced version of the stability ball workout. Stand with your knees bent, and and your heels lifted from the floor. Place both hands on the side of the ball that is closest to your body. Engage you core as you roll the ball forward. This variation also works the hamstrings, quadriceps and gluteal muscles.