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, you 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.
Hits every part of the core, including the rectus abdominus or "six-pack" muscles and the deep core
Harder and hence more effective than many other core moves
Works shoulders and upper back in addition to core
Excellent way to build up to the "stir the pot" exercise