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Exercise Ball Rollout
- 1 - Kneel on the floor with an exercise ball in front of you and place your forearms or hands on top of the ball.
- 2 - Brace your core, keep your ribs down, and align your hips, shoulders, and head in a straight line.
- 3 - Slowly roll the ball forward by extending your arms while allowing your body to lean forward under control.
- 4 - Continue only as far as you can maintain a neutral spine without letting your lower back arch or hips sag.
- 5 - Pause briefly at the extended position while keeping your core tight.
- 6 - Pull the ball back toward your knees by contracting your abs and lats, returning to the starting position.
- 7 - Repeat for the desired number of repetitions with controlled movement throughout.
