Advanced Ab Exercise: Medicine Ball Rollout

Given that research comparing core muscle activation during Swiss ball and traditional ab exercises found that the Swiss ball rollout and the Swiss ball pike were the most effective in activating the upper and lower abs and external and internal obliques (1), I’m big on using ab rollouts and advanced rollout variations.

Since most personal trainers and exercise enthusiasts are already familiar with the basic stability-ball rollout exercise, and are often ready to try more advanced abdominal rollout exercise variations, here’s a tutorial on how to perform my favorite advanced ab rollout exercise application: The Medicine Ball Rollout.

This is one of the exercises that gave Steve Weatherford one of his biggest challenges in our True Muscle training program. Watch this video and see why.

With core training being such a hot topic, with lots of myths, misconceptions and conflicting information, I invite you to check out my Core Training: Facts, Fallacies and Top Techniques to learn how to avoid the mistakes that 95% of trainers & coaches make when training the core and completely optimize your core training.

Nick’s UK Tour (Feb) 2016 

I’m incredibly excited and honored to be doing a 2016 UK Tour on February 19-21, 2016 – teaching full-day workshops in Bath, Edinburgh and London. Click here or on the image below for reserve your spot now.


Nick’s Live Events in Nicosia, Cyprus

The following weekend (after my UK tour) I’ll be teaching two-full days at the PFS Convention at the Five Stars Hilton in Nicosia, Cyprus on February 26-28th, 2016.

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1. Escamilla, R.F, et al. “Core muscle activation during Swiss ball and traditional abdominal exercises” J Orthop Sports Physical Ther, 40: 265-276, 2010.

Learn How To Program Like A Pro

Using My Must-Have Programming Charts

Learn how I how I quickly and easily create programs that get results and keep clients coming back for more by downloading my 2 must-have programming charts and watching the included video lesson.

With these two charts, you’ll be able to combine the most important functional movements with isolation exercises for the perfect balance of strength, hypertrophy and performance.

In this video lesson you’ll discover:

And much more!

If your goal is to write better programs for your clients and save time while doing so, then you’ll want to sign up for this free lesson!