Swiss Ball Hamstring Roll
The Swiss ball hamstring roll will help you develop strength in your hamstrings and core muscles and also aid with developing better balance. Always take care never to roll out to far, as you will simply land on the floor.
Use a suitable sized Swiss Ball that enables your starting position to have your feet firmly on the ground, with your legs bent at 90 degrees, thighs, buttocks and upper-body parallel to the floor.
Support the weight of your head by clasping your hands underneath, however keep your chin off your chest.
You should only have your shoulder blades in contact with the Swiss Ball, during the initial phase of the movement, contracting both your abdominal and lower back muscles to fix this position.
Slowly relax your abdominal's and straighten your legs, rolling the ball down your spine, holding this position for 5 - 10 seconds to give the muscles a good stretch.
Concentrate on contracting the hamstrings to bring yourself back to the initial starting position, however focus on keeping your abdominal muscles contracted throughout.
Beginners aim for 6 - 10 roll outs in a slow controlled manner.
Intermediates aim for 2 sets of 6 - 10 roll outs.
Advanced aim for 2 sets of 10+ roll outs.