Weighted Swiss Ball Roll-out
Muscle Groups: Abs
Weighted Swiss Ball Roll-out focuses on Abs, with Traps, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Roll-out with proper form and technique.
- 1
Start in a kneeling position, resting your forearms on a Swiss ball, and hold a light weight in one hand for added resistance.
- 2
Engage your core and slowly roll the ball forward, extending your arms until your body is in a straight line from your head to knees.
- 3
Pause briefly in the extended position, then pull the ball back to your starting position while keeping your core tight.
Tips for Success
These tips will help you perform Weighted Swiss Ball Roll-out safely and effectively while maintaining proper form.
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Keep your back straight and avoid sagging or arching to prevent strain.
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Don't roll out too far—only go as far as you can maintain proper form without losing tension in your core.
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Use a weight that allows you to control the movement and avoid overextending your arms.
Secondary Muscles
While Weighted Swiss Ball Roll-out primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Swiss Ball Roll-out, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball Roll-out, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
