Swiss Ball Roll-Outs

We have already seen a similar version of this exercise performed with an Ab roller. But for those who either lack the equipment, find it too arduous on their lower back, or simply fancy a change, we have a slight variation.

Swiss ball rollouts don’t place the same level of emphasis on your lower back and wrists as ab rollers do, and therefore are the exercise of choice for many who experience these issues.


Swiss Ball Rollout 1Swiss Ball Rollout 2


  1. Sit on your knees in front of a Swiss ball.
  2. Put your forearms and fists on the ball.
  3. In a slow and controlled manner roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to sink or hips drop.
  4. Throughout the movement use your abdominal muscles to pull the ball back to your knees – at all times keep your abs engaged and tight.

For full Abdominal workouts, head over to our LDNM Abnoxious Ab Pack.