The Forward Ball Roll
A Research-Proven Abs And Core Exercise That WORKS!
By David Grisaffi
www.FlattenYourAbs.Net
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!
Ab Wheel Variation:
Start
Finish
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
If you'd like to see more belly-busting, fat-burning, ab-sculpting,
core-strengtheningexercises like this one, check out my
Firm and Flatten Your Abs program. In this course,
you'll see 129 photos demonstrating 44 of the best abs
and core exercises on the planet! Plus you get all 7
levels of my workout programs from total beginner to
elite athlete... guaranteed to get you results in just
weeks!
David Grisaffi has been a sports enthusiast his entire life. He participated in football, basketball, wrestling, swimming, tennis, and baseball, and excelled at wrestling. His love for sports led him into a career in sports conditioning and fitness training.
David majored in physical education and holds multiple certifications including three from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist, Golf Biomechanic,
and health and lifestyle counselor. He also holds certifications from the International Sports Sciences Association (ISSA)
as a personal trainer and specialist in performance
nutrition.
David has been a high school wrestling and baseball coach and is currently an independent trainer and strength coach. He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam.
David’s ebook, Firm And Flatten Your Abs
is an online best seller which teaches you how to lose body fat, develop “six pack abs’ while improving strength, function and athletic power at the same time. You can contact David or learn more about his programs at www.FlattenYourAbs.net
