Get your core fired up with this Home Exercise of the Week! The Stability Ball Plank is a more advanced version of the regular plank and it will challenge your balance as well as your core.
The Stability Ball Plank is an isometric exercise that targets your abdominals and lower back muscles. It also works muscles in the upper body and legs. Doing the plank on the stability ball increases the difficulty and forces your core muscles to work more to keep you steady.
It’s important to keep good form and your body steady during this exercise otherwise you could run the risk of falling off and injuring yourself. Let’s take a look at the key points to performing the Stability Ball Plank safely and effectively.
- rest your forearms on the ball with your elbows directly underneath your shoulders
- step back with both feet until your body is perfectly straight and you’re resting on your toes and forearms
- make sure your head is in line with your spine
- keep your foot stance wide if this is your first time doing the exercise. This will greatly increase your stability. As you get more comfortable with the exercise you can bring your feet together.
- pull your belly button in towards your spine to keep your abdominals contracted throughout the plank
- hold for 30 to 60 seconds breathing normally throughout
So there you have the Stability Ball Plank. It’s normal to feel a bit wobbly if this is your first time doing this exercise but over time your core strength will improve and your balance will get better giving you a nice steady plank on the ball. Add this in to your abdominal routine or in to a superset with other exercises in your routine.