Exercise ball roll-out

The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms resting on a ball. Then, roll the ball out in front of you as far as you can while maintaining a strong, neutral spinal position. The lack of stability from the ball increases the degree of difficulty. This is a difficult movement, and beginners may need to use a limited range of motion.


  1. Hits every part of the core, including the rectus abdominis or "six-pack" muscles and the deep core muscles
  2. Harder and therefore more effective than many other core moves
  3. Works shoulders and upper back in addition to core
  4. Excellent way to build up to the "stir the pot" exercise
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Exercise ball roll-out Images


Exercise ball roll-out Instructions

Exercise ball roll-out muscle diagram