Swiss Ball Core Roll Out

This exercise is great for the core muscles including (Rectus admoninis, Transverses abdominis, and External/Internal obliques) as well as the serratus anterior (through protraction of your shoulder blade)
For this exercise: -Keep knees on a cushioned surface to prevent anytime of bursitis of the knee.
-Roll out using your arms, start SMALL -Gradually increase the distance the ball travels.
-Make sure to AVOID hyperextension of the lumbar spine by engaging your core.
-Make sure to AVOID scapular winging by engaging your serratus anterior
To learn more about the EMG activities of the #core during swiss ball exercises here is an article that addresses this: “Core Muscle Activation during swiss ball and traditional abdominal exercises” by Excamilla et al. 2010