The Stability Ball Ab Rollout is an exercise that strengthens you core, shoulders and upper back muscles. It also helps you to improve your ability to stabilize your spine.
If you find that you are not able to maintain a neutral position from head to tail bone (in other words, you low back is dropping towards the ground), meet yourself where you are at by shortening your range of motion. You can even place a dumbbell or another object out in front of the ball as a reminder to stop the movement a bit shorter.
Over time as you get stronger and more able to maintain a neutral spine, you can gradually increase the range of motion.
To perform the exercise:
- Begin in a high kneeling position with the ball in front of you (if you can’t kneel; place the ball on a weight bench and you can perform from a standing position).
- Clasp hands together and place on top of the ball.
- Keeping back long and abdominals tight, press hands into the ball and roll it out in front of you until your forearms on the ball and your body is at a 45-degree angle.
- Use your forearms to pull back slowly and return to start position.
The key factor to remember is that no matter how far out you go, your spine should always remain neutral and your back should never excessively arch.
(ref: achievefitnessboston.com; gethealthyu.com )
Recipe of the Week:
This vegetarian Cauliflower Rice Bowl is the perfect cheap and easy lunch bowl to help keep your noon meal on track during the busy and party/eating filled month of December. The recipe is very flexible – use whatever root vegetable you have on hand and swap out the pumpkin seeds for another nut or seed that you have in your pantry.
Quote of the Week:
“The greatest weapon against stress is our ability to choose one thought over another.”
– William James