Forward Ball Roll: Best Ab Exercise

The Forward Ball Roll
A Research-Proven Abs And Core Exercise That WORKS!

The science behind most popular exercises can be a bit confusing if you're not a professional trainer or very experienced exerciser. Choosing the right exercises and the proper exercise sequence and progression without the help of a fitness professional (I use this phrase loosely these days) can be a tricky endeavor. One area that gets hazy quick is the topic of "Swiss ball training." That's because various trainers have different opinions about Swiss balls. Some see it as a novelty. I don't and the latest research agrees with me.

Why are Swiss Balls So Effective?

I have advocated the use of Swiss balls for over 15 years. I've seen amazing improvements in my client's balance, agility, and overall performance - in addition to better abdominal development - from the use of Swiss Balls.

Why is it so effective? Well, Swiss ball training is based on improving the overall function of your neurological system in relationship to your muscular system. In other words, it helps the muscles talk to one another via your nervous system. Swiss ball training challenges your nervous system to become more "streamlined."

The core and abdominal training system I use works for everyone because it covers every level of training from rehabilitation to beginner to advanced. If someone is new to my program, I assess them first and then re-assess them after completing one phase to see if they're ready to progress to the next level. I know they're ready when their nervous and muscular systems can work together without any major visible problems.

Using this assessment system, I can also assess postural issues, flexibility, stability, strength, and power and then prescribe the proper workout to improve each one. The goal is to get an athlete fitter, stronger and more powerful without skipping any steps that could lead to injury later on.

Progression : Secret to Better Abs and Freedom From Injury

Whether you're an athlete or you just want better looking abs, you should still use this type of progression to help you find the right level. Even if I can't work with you personally, you can learn how to advance your abdominal exercises in levels in my e-book, Firm and Flatten Your Abs. It's true customization, which is what most other programs don't give you. The result: better abs and an injury-free body.

I've been teaching my clients and readers how to do Swiss ball exercises for decades and I've seen the results, so I know they work. But there's more than anecdotal evidence and my word behind Swiss ball training. Brand new research has recently been published on one of my favorite exercises that I've been recommending for years. It beat out a long list of challengers to make the top of the list of best exercises for abs and core.

What research says about swiss ball training for abs and core muscles

In a controlled study published in May 2010 in the Journal of Strength and Conditioning Research, the muscles of the core were assessed for activation while doing a variety of Swiss ball exercises. The researchers found that not all the exercises packed the same punch, but one of them stood out above all the others: the Forward Ball Roll.

I can't emphasize the importance of form enough - I have seen some pretty sad execution of Swiss ball exercises in gyms - even when trainers were supervising! Proper form is a must, not only for better muscle development, but also for preventing injuries.

So, I'm now going to give you the real scoop on the right way to perform this powerful, real-world and science-proven exercise, including a couple of variations.

Forward Ball Roll -

Note: This exercise requires a Swiss ball. This is a compound exercise involving many muscles and joint structures, which is one of the reasons it's so effective. One of those joint structures is the shoulder. Make sure you have proper range of motion in the shoulder girdle before attempting this exercise. Many people have postural issues in this area such as rounded shoulders and forward head posture. Some even have pre-existing shoulder injuries. If you do, it's important to address these issues before doing this exercise.

Position: Position your forearms just below the top of the ball.

Movement:
1. Gently draw your belly button in toward your spine to activate your transverse abdominis, which aids in stabilizing your pelvis and lumbar spine.
2. Slowly roll out on the ball until you are fully extended. Make note of when your rectus abdominis starts to contract. This is your stabilization threshold; do not extend any further. Use this distance as a benchmark for improvement. You can use a measuring tape to record your distance.
3. Repeat for the prescribed number of reps. Initially the reps should range between 6 and 8 using a tempo of 3 seconds out, 3 seconds hold and 3 second returns.

As you develop more stability, strength, and coordination, you will eventually be able to go all the way out and reach the fully extended position. Do not rush this exercise.

You can make this exercise more advanced by performing it from your feet not your knees. Start in the same position but before you begin to extend, raise your knees off the floor and assume a plank position. Make sure your spine is in neutral position and do not ach your back or lift your head. It may take some time for you to extend all the way out. So take your time…

Variations for advanced trainees

A variation of this exercise can also be performed with an ab wheel or a barbell with weights on each end so it can roll out. These variations are slightly different than using a swiss ball, as the range of motion can be longer. You will start calling this "the evil wheel" after a while!

As with the swiss ball, remember to maintain good form. Do not stick your butt out and keep your spine in a good neutral posture position. Roll out as far as you can or as far as your strength will allow and no more. To return to the starting position, pull back with your arms. If you have trouble coming back, just stop, lay on your belly push up with your arms and use the lowering half of the exercise only until you can perform the entire motion.

This exercise and its variations, if performed properly, will make dramatic improvements in your abdominal muscle development and strength. You will be amazed. If you'd like to see more Swiss ball exercises and research proven abdominal exercises, visit my home page at www.firmandflattenyourabs.net

Pictured above in the video: Swiss Ball Roll Out From The Feet
(advanced varition: Good Luck!)