ROLLOUT

Kneel down on the floor in front of a loaded barbell and grab the barbell with an overhand, shoulder-width group. Your arms should be straight and your torso fairly upright in the start position. Allow the bar to roll forward as far as possible with just your knees touching the floor while you maintain your grip on the bar. The goal is to be as flat as possible in the finish position with your torso and upper legs parallel with floor and hovering just a couple inches above it. Then reverse the motion to pull the bar back towards your knees until your body is upright again and repeat for as many reps as possible.Step 1Step 2

Kneel on the pad of an ab coaster and hold onto the handles. Use your abs to pull your knees up as high as you can. Try to hold this position for a second as you contract your abs and then slowly lower your legs to the start position and repeat for reps.

A.K.A. Walk-out With Exercise Ball

General And Specifics

target region: core additionally, stability is demanded Starting Position

lay your abs on the gym ball the hands and feet are on the floor hold up head and upper body Correct Execution

walk forward with your arms at the same time, guide your legs across the ball until the shins lay on it centered (final position) do not arch your back or let the hip sink down keep the abs braced and a natural posture roll back to the starting position rest the feet on the floor shortly and go on to the next repetition tip for the workout

if you hold the final position for a bit and you want to lay the focus on the glutes, lift one leg to the ceiling this is a bigger challenge for your core, because more stabilizing muscles are needed to keep the balance

START: Kneel in front of an exercise ball, resting your forearms on it, fingers interlaced. Then lift up your knees to extend your legs behind you in a plank position. MOVE: Without arching or rounding your lower back, move your arms in front of you to roll the ball forward. Pause momentarily and then roll the ball back in toward your body.

General And Specifics

with this ab exercise you can additionally upgrade your stability and coordination

Starting Position

knee in front of the gym ball on the ground or a fitness mat place your hands together in the middle on the ball hold the upper body straight

Correct Execution

brace the body, especially the abs roll forward with the ball while at first your hands, then the forearms touch the gym ball in the final position, the gym ball almost touches your chest come back to the starting position try to hold the body in a line as possible from head to knees repeat several times

tip for the workout

to ease this stability ball exercise you can put your forearms on the gym ball in the starting position (the range of motion is smaller)