5. Swiss Ball Rollout
– Kneel on a mat with your hands on a Swiss stability ball.
– Keeping your back straight and your abs engaged, roll the ball as far away from you as you can, then slowly roll back to starting position.
– Aim for two sets of 10 rollouts.
Holland says: “This move is like the abs wheel, but it’s much safer and easier on the lower back. It targets your rectus abdominis because you’re staying in one plane. If you want to add another element, rolling out at a 45° angle to the left and right challenges the obliques.”
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