Swiss Ball Reach, Roll, and Lift
- Primary muscles
- Abs
- Secondary muscles
- Shoulders
- Equipment
- Stability ball
- Movement pattern
- None
Steps
- 1 Kneel on the floor with a Swiss ball in front of you, placing your hands on top of the ball shoulder-width apart.
- 2 Engage your core and slowly roll the ball forward by extending your arms and torso, allowing your hips to hinge slightly.
- 3 Continue rolling until your body forms a long, straight line from your knees to your head, with your arms fully extended.
- 4 At the furthest point, lift one hand off the ball, maintaining your balance and a stable core.
- 5 Hold briefly, then place your hand back on the ball.
- 6 Engage your core and pull the ball back towards your knees, returning to the starting kneeling position.
