Ball Rollout

How to do the Ball Rollout

Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once you have reached a desired stretch and extension return to the starting position by contracting your abdominals.

Spotter Information:
To be used for motivation and so they do not hurt themselves.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Abdominal
  • Belly
  • Stomach
  • Serratus Anterior
  • Isolation
  • Calisthenics

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
18.8 lbs14.7 33.8 lbs

What is a good starting weight?

Based on an average weight lifted of 18.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 9 lbs and aim for 12-15 reps.


Workouts Plans with Ball Rollout

Purpose Type Level
Muscular Definition Intermediate
Hypertrophy Advanced
Muscular Definition Advanced
Sport Specific Advanced
Muscular Definition Intermediate
Sport Specific Intermediate
Muscle Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.