P90X One on One
This is another one of those exercises that looks a lot easier than it really is! However, when done correctly, it is a great core training exercise, and you will build up the stability of your shoulder joints as well.
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Forward Ball Roll
The basic idea behind this exercise is to control your decent as you push the exercise ball forward, and then also control pushing yourself back up into the starting position. Your natural inclination will be to bend over at the waist in order to accomplish the movement, but doing so will almost completely retard the effectiveness of this exercise.
During the entire exercise, your body should be in a straight line from your knees all the way up to your shoulders. It is in keeping that straight line where the benefit of this exercise becomes clear.
As you move forward and then backward on the ball, you will need to forcefully contract your abdominal muscles as well as the muscles of your lower back in order to keep your body in a straight line. Consistently practicing the proper execution of the forward ball roll will build up the strength of your core musculature, and it will also radically increase your level of neuromuscular coordination, particularly with regard to the muscles in your back and abdominal area.
Related Information:
Ask the Experts: Exercise Ball Exercises
Workout Resources: Exercise Ball Exercises
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Fitness Lucy Says: December 11th, 2007 at 12:23 pm
“As you move forward and then backward on the ball, you will need to forcefully contract your abdominal muscles as well as the muscles of your lower back in order to keep your body in a straight line.”
.. and this is the part where it really does contract the abs. Wonderful post – thanks for sharing.
Aaron Potts Says: January 9th, 2008 at 3:19 pm
Hey, Lucy!
I LOVE this exercise, and I hope that people who read this can get the proper movement out of the text and the picture. It is one of those exercises that totally rocks, but if you do it the wrong way, you won’t get much out of it!
Erica Says: January 9th, 2008 at 5:29 pm
Great article once again. Good, burning workout as long as your form is correct. Using the exercise ball works better than doing a similar motion on one of those Ab Rolling type machines.
Aaron Potts Says: January 10th, 2008 at 10:08 am
Erica,
Yes, I know the rolling type of machines that you are referring to, and I agree that the exercise ball is far superior. Not only can you do an infinite number of exercises on the ball, but you can also get a ball that is sized and/or inflated in such a way as to modify the intensity or the neuromuscular coordination that comes into play for any given movement.
That alone makes an exercise ball a great piece of exercise equipment.
Kristin Says: May 5th, 2008 at 4:50 pm
This is a great workout. It’s similar to the wheel but simplified a little. I like this one more though. The wheel was to tough for me.
Aaron Potts Says: May 7th, 2008 at 9:28 am
Kristin,
Yes, it’s a core exercise very similar to the wheel as far as the muscles that are worked. I like this one better simply because it gives you more of a base of support than the wheel, but is just as effective. Plus, an exercise ball can be used for hundreds of other exercises, while you can’t do very much with the wheel.