How to Do a Rollback With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-intensity exercise engages your abs and back by eliminating the use of your arms as you roll back and forth.

Method 1
Getting in the Starting Position

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    Take your exercise ball and place it where surrounding objects won't obstruct your exercises
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    Sit down in the ball with your legs in front of you, knees bent and feet on the ground. Try to get as close to the edge of the exercise ball as possible while retaining your balance. With your arms crossed over your chest (each hand on the opposite shoulder) you should now be in a neutral position.

Method 2
Performing the Exercise

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    Inhale and move your hips forward slightly. Exhale and lean backwards, rolling so that the ball accommodates your body.
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    Continue rolling until the ball touches the middle of your back. Inhale and hold this position for a moment.
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    Exhale and move your chest up towards your hips, slowly rolling back into your starting position. By the end of this cycle you should be sitting up straight, with your body aligned just as it was at the start of the exercise.

Method 3
Advanced Version

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    Put your arms above your head instead of across your chest to make this exercise more challenging you.
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    Bring them out to your sides as you roll back on the ball.
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    You can also hold small dumbbells in your hands to create a little more work for your abs.

Method 4
Frequency

  1. 1
    Do 5 repetitions of this exercise per set. Repeat until you've completed 2-3 sets.
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    In order to start seeing/feeling results, aim to do 2 to 3 sets 3 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your abdominal and back muscles.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are muscle strains in the back.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Dumbbells (optional)
  • Water bottles (optional)
  • Towel (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility