Swiss ball 5 - rollover

I'm not a huge fan of using a Swiss ball as a chair, but I'm a huge fan of using them for exercise.

This video is the rollover, which is not quite the same as the rollout! For a start, it takes more room - and your hands are on the floor for this one, rather than on the ball.

As always, I've only shown a fraction of the things you can do in this position. You could try challenging your balance by reaching out alternate hands, raising alternate legs, rolling the ball towards you under your shins... or one shin with the other leg in the air!

However - it's really important to use your abdominals to control your lower back. Don't let your bottom stick up in the air, and don't let your back sag down below your hips. If you can't control your spine, then you need to rein yourself back in, with the ball under your thighs rather than under your shins, to avoid injury.

This ball is an anti-burst Swiss ball made by 66Fit. It's 65cm, which is about the right height for me at (nearly!) 5'6". If you're over 6 feet tall, you'll want a larger ball (75cm) or if you're 5 feet tall or smaller, you'll probably need to drop down to 55cm.

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