How to do stability ball roller coasters

Learn how to do stability ball roller coasters. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Stability ball roller coasters use the stability ball as a pivot point to work both ends of your body; you push off from a squat with your legs in one direction, and then push back off the floor with your hands and shoulders in the other direction. It's a great warm-up exercise to loosen up the leg and shoulder muscles.

Starting Position
Lie facedown on a stability ball with your knees bent so that you are squatting on the backside of the ball. Extend your arms out in front of you about shoulder-width apart with your palms facing down toward the floor.

Exercise
1. From the starting position, push off the ground with your legs as you roll forward over the ball, landing with your weight on your hands on the floor with arms about shoulder-width apart, and straightening your legs behind you as you push off the floor. To do the movement correctly, imagine you are diving into the floor; keep you neck in line with your spine throughout the movement.
2. Next, explode back off your hands as you roll back over the ball into a squat position on the back side.
3. Move immediately into the next rep, repeating for a total of 16 repetitions. As you are progressing through the reps, increase the distance you dive out with your hands away from the ball since it will take you more power and control to push your body back over the ball to your feet.