Features Exercise: Roll Outs

Try these Roll Outs on for size.  You can modify this exercise to make it easier or a lot more advanced.  Rolls outs are a very useful exercise because it torches your back side. I use this a lot in classes and with clients to tone up those trouble spots.
 Start with heels on the ball, back neutral on the mat.  

Take a deep breath in and as you start then exhale as you roll the ball out to position #2.

Repeat the two moves.

(Advanced Roll Out Beginning Position)
Beginner: 3 sets of 8
Intermediate: 3 sets of 12

Roll Outs Advanced
Start by lifting one leg. Make sure you take a large breath in when you start and as you breathe out roll the ball out keeping hips high (stationary).
You can point or flex feet for variations.

Advanced: 3-5 sets of 12 of each

Roll Outs Advanced+
Take hips off the ground (make it easier: keep them on the ground).  The heels should be on the outside of the ball instead of on the top. Breathe in as you start and exhale as you roll the ball out.
Keeping the feet on the outside of the ball, roll until legs are straight, then back in to #1.
Advanced: 3-5 sets of 12 of each


Having six children in six years and a husband that supports me in all I do, has given me much to live for. However, the reason why I live is because of Jesus. I can’t imagine going a day without the hope He gives and the freedom for which my soul and spirit can thrive. After receiving my bachelors from ORU in O/I COM, I decided to get more training to hone my skills. I am a certified personal trainer, multi-certified fitness instructor, wellness and life coach. Most of us know a rock solid workout and nutrition plan isn’t going to make us healthy – there is way more to the equation. I’m here to help sift it out and challenge you to find your peace, calling, desires, and purpose in life through every avenue of your being; physical, spiritual, mental, emotional, and social all through a Godly perspective. If you have an inward desire to totally transform your inner health along side the physical, grab your sneakers and tighten up your laces because you are about to embark on a journey like nothing you’ve experienced – if you allow it to happen.

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