Swiss ball rollouts (Strength)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.

Instructions:

Start by performing a plank with elbows on a swiss ball
Ensuring your body is in a straight line and stable, perform a small movement of the ball forwards
Focus on preventing the lower back from arching by contracting your abdominals
Then roll the ball back to the starting position
The further you roll the ball, the harder the exercise becomes

Main muscles targeted:

Abdominals
Core
Latissimus dorsi

Main benefits:

Quite a challenging exercise, the plank swiss ball rollout is a more advanced exercise in your repertoire. This exercise is a great core exercise as long as you are engaging the core throughout.