Roll Back

A difficultexercise to perform in the standing position, beginners and intermediates should initially perform this exercise whilst on their knees.

Place both hands in contact with the ball, just below the center point, whilst leaning on the ball with straight arms, at a 45 degree angle to the floor.

Keeping a slight bend in your legs, contract your abs, and slowly roll the ball across the floor 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 towards you, using your hands to roll the ball back.

Beginners will find it difficult to roll both out and then back, so after the final extended phase they should sit up prior to repeating the movement again.

Beginners should aim to work with a larger (easier) ball, for only a half movement (forward phase), stopping if they feel excess pressure on the back, for 3 - 6 roll outs, ideally resting and rolling on their forearms, whilst on their knees.

Intermediates aim for a slightly smaller ball, for 3 - 6 complete roll outs.

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