Swiss Ball Rollout Video

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Swiss Ball Rollout Description

Step 1. Sit on your knees in front of an exercise ball and place your forearms and fists on the ball. Your back should be naturally arched.

Step 2. Brace your core and slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to collapse.

Step 3. Use your abdominal muscles to pull the ball back to your knees. The natural arch in your back should not increase or decrease at any point during the exercise.


The Swiss ball rollout is a transverse abdominal exercise. This exercise is more user friendly for those with lower back problems than the Swiss ball jackknife. With this exercise, the user’s knees and lower legs are planted on the ground for support. The forearms are flat on the ball. This provides the user with more balance and lowers the risk of injury, either from falling while in an engaged position or from low back issues. This exercise is safe for those with low back problems. Although the back is not supported, there is no rounding of the back during the motion. Strengthening the transverse abs can help decrease low back pain by strengthening the core.

Swiss Ball Rollout 1

Swiss Ball Rollout 2

Updated: March 30th, 2015