Roll Outs - Kneeling

Rolling the ball forwards and backwards with your arms when you are in a kneeling position really works your core muscles and targets all sides fo your mid section. It is important to work on these slowly and gently to start with as they do a put a lot of pressure on your lower back if not done correctly. As you gain the strength you will find you can increase the distance you can move the ball away from you.

1) Kneel down and place your forearms on the ball.
2) Tighten your core muscles.
3) Lean forward and roll the ball away from you, keeping your mid-section tight.
4) Pull your arms back in and roll the ball back towards you.
5) Return to the start position.

Try not to hold your breath when performing these as this will take the work away from your core musculature. When you are rolling the ball as far away from you as possible during your sets try moving onto the standing roll outs.