• Light
  • Moderate

Muscles Involved

  • Chest
  • Abs
  • Lats
  • Hip flexors
  • Quads
  • Glutes


  • Ball

Remark or addition


  • Place your ankles on top of the exercise ball, legs extended, chest facing the floor. Extend your arms to lift you from the floor.
  • Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
  • Breathe out while rolling the ball in and breathe in while returning to the starting position.

Points of attention

  • Keep your body tight and your back straight throughout the exercise.
  • Keep your neck and head inline with your body, to prevent tension in the neck.

Progression Ladder

  • Increase your reps.
  • One leg jacknife.