Before I get into the Ball Rollout Progression, let me go over a couple things.
First, before you progress to a Ball Rollout, Ab Wheel, or other more complex stability exercise, make sure you have first mastered the Plank.
Second, I have written (in more detail) about the Ball Rollout before. To read the post check out- Rock Solid Core Stability Training.
I’ve also written at length about core stability training here- Exercises for Wrestlers.
Ok, assuming that you have mastered the plank, you’re ready for the Ball Rollout.
Here’s how it looks:
It’s super important that you remained braced in the core throughout the exercise.
Here are two ways to tell if you have not:
1. You feel a loss of tension/support in your core.
2. You happen to catch yourself in the mirror and your back is dipping like mine is in the pic below.
If this “dip” occurs, the purpose of the exercise (stabilizing your core in a neutral posture) has been lost. Stop the set and either take a break or reset your core.
If you notice that you’re unable to maintain a properly braced core for more than a couple reps, consider regressing back to the plank. Work to increase your time and/or sets with the plank and then look to go back to the Ball Rollout.
Another thing to keep in mind is your range of motion. The further your drive your arms out, the more difficult the exercise becomes.
Therefore, another way to ensure you maintain a braced core is to simply work with a shorter range of motion. As your core gets stronger you can look to increase how far you drive your arms out.
Ok, once the standard Ball Rollout becomes pretty easy and you’re ready for a new challenge, consider this final progression:
With the straight arm version the focus is the same- proper bracing of the core.
Make adjustments as needed based on how you feel your core is able to brace with these different exercises.