Roll Outs - Standing

The harder version of the roll out is to perform it whilst standing instead of kneeling. This will increase the work for the core muscles and makes things much harder. Remember, you must be confident and strong at performing the kneeling roll outs before you try these.

1) From a standing position, place your hands on the ball in front of you.
2) Tighten your core muscles.
3) Roll the ball away from you whilst leaning forward onto your toes.
4) When a comfortable distance is reached pull the ball back in towards you.
5) Return to the standing position.

The most important point to remember is to not let your lower back sag down at any point during the roll out. It must remain flat and solid throughout the exercise. If you find yourself weakening at any point or feel any pain then stop the set and rest. It is best to start these really gently and not move the ball away from you much at all. Gradually build up the distance.
You will see in the video that i come down onto my forearms when i roll the ball out and then press back up to my hands when i roll it back in. This additional movement really works the triceps. However, you can remain just on your forearms.