We did this in class on Monday. It was a challenging exercise for me to instruct to a group and I felt some participants would benefit from an illustration and written description.
The Ab rollout (also works lats in the back) is a challenging exercise that targets all the muscles of the core. This advanced move requires attention to detail to avoid straining the back. Make sure you only roll out as far as you comfortably can. If you feel any strain in the back, back off the exercise or avoid it completely.
- Kneel in front of the ball and place the hands on the ball, parallel to one another and with the elbows bent.
- Inhale as you contract the abs and pull the belly towards the spine.
- Exhale as you slowly roll forward and out as far as you comfortably can, until you feel the abs engage. Don't go so far out that you lose your form. Keep back neutral and DON'T bend at the hips. Think of your body rolling forward from the knees and shoulders. Don't sink through the shoulders or collapse through the back and remember to breathe. Don't hold your breath. Remember, this move does not involve bending the hips, so keep them straight throughout the exercise. Inhale at the end of your range of motion on the rollout.
- Keeping the body straight, exhale and slowly pull your body back to starting position using your arms and abdominals.
- You can change the difficulty of the move by placing your hands closer in or further out.