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wikiHow to Do Rollouts With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This low-impact exercise engages your abdominal and arm muscles in a more nontraditional method of using an exercise ball.

Getting in the Starting Position

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    Place your in an open area. Remove all potentially harmful furniture/objects and you should be good to go!
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    Kneel facing the ball, then clasp your hands together and place them on top of it. Walk back on your knees if you want to stretch out your back a little more. Your feet should still be touching the ground and your abs should be clenched; this will put you in a neutral position.

Performing the Exercise

  1. 1
    Push out with your arms so that the ball rolls away from you. Your arms should both be extended and your feet should lift off the ground slightly. Keep your hands together and make sure your stomach is stretching out, but don't go so far that you're almost parallel to the ground.
  2. 2
    Return to your original position by bringing the ball back in towards you with your hands. Your feet will lower and your stomach will feel less tight, but otherwise not much should change. Repeat this movement for the recommended number of repetitions/sets.

Advanced Version

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    To make this exercise more challenging you can hold dumbbells or small hand weights as you do your roll-outs. This will increase the effort needed to push out and bring in the ball.


  1. 1
    Do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of this exercise are increased strength and flexibility in your abdominal and arm muscles.


    • Potential injuries that may be incurred if this exercise is performed incorrectly are abdominal and arm muscle strains.
    • Those with poor balance should be careful when performing this exercise.

    Things You Need

    • Exercise ball (make sure the size of the ball is suitable to your height)
    • Dumbbells (optional)

    Article Info

    Categories: Personal Fitness

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