Exercise Clips by Gin Miller

 

 

Best Ball Exercise - The Prone Tuck and Roll

Works abs and low back, as well as upper back (lats), and obliques. This is a fully integrated advanced ball exercise that works additional stabilizers at the same time.

This stability ball exercise utilizes a step platform and starts with the standard prone, tuck and roll. Gin demonstrates 2 additional variations - one that also works the upper back muscles, the other the obliques.

Please note - This is not a "starter" ball exercise and we recommend a high level of confidence using a stability ball.

Copyright 2006 - Gin Miller Fitness. Music provided by Muscle Mixes Music. Clips shot on location at Froggy's Fitness in Tavernier, Florida.

Comparison of Standard Tuck and Roll Stability Ball Exercise with Step Modified Version

The standard version of this exercise, shown right, is typically performed on the floor as demonstrated in a Stability Ball workout by Gin in Cooking Light magazine. (Photo by Becky Luigert Stainer, Cooking Light Magazine)

The modified version using a step platform reduces the flexion /compression at the wrist when hands are wrapped down the corners of the step as shown below. The elevation of the platform also decreases the amount of weight-bearing that occurs at the wrist, making this modification particularly beneficial for those who may tend to develop carpel tunnel syndrome.

The second progression of this exercise, when properly executed, simulates a "lat pull" - difficult to do without a step. The hands placed down the corners allows you to grab, pressing down to set the lats, and then pull as you roll your body weight forward and up into the tuck.

This hand placement on the elevated platform can also be effectively applied to the "pike" stability ball exercise.

Gin Miller's Exercise Clips - Modified Captain's Chair

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