1 Arm Roll Out

A difficult exercise that should only be attempted by conditioned persons, using a slightly deflated Swiss Ball.

Adopt a kneeling position, with one hand placed firmly in the central part of the Swiss Ball.

Slowly enable the ball to move forward, as you lean from your knees to keep your hand in full contact with the ball.

In the final outward phase, look at holding the position for a few seconds prior to returning back to the start. You may initially find it difficult to bring the ball back whilst keeping your hand in full contact with the ball, aim to gradually build up both your range of movement and length of time whilst in the final phase.

You may want to try this exercise with a straight arm, keeping only your hand in contact with the ball, or buildup to a full arm extension, aiming to get your arm almost horizontal to the floor.