Incline Roll Out

Adjust a suitable bench to an angle of 30 - 45 degrees, (the lower the angle the harder the exercise).

Place the Swiss Ball on the lower end of the bench, whilst standing arms length away, keeping both hands in contact with the ball, just below the center point.

Keeping a slight bend in your legs, contract your abs, and slowly roll the ball up the bench in a controlled manner, concentrating on keeping your back straight throughout.

Your final position should find you with your arms extended straight, with the ball resting on your forearms and hands, whilst your feet are on their toes.

Pause in the final position for a few seconds, prior to returning back to your starting position, by rolling the ball back down the bench.

Beginners may find it difficult to roll both out and then back, so after the final extended phase they should step forward, in order to stand up prior to repeating the movement again.

Beginners should aim to work with a larger (easier) ball, for only a half movement up the bench, stopping if they feel excess pressure on the back, for 3 - 6 roll outs.

Intermediates aim for a slightly smaller ball, for 4 - 10 roll outs.

Advanced work for 8 - 12+ roll outs in a controlled slow motion repeated twice.