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 Ball Plank





reverse plank


Starting Position
  • To perform this ball plank exercise, kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet and your arms straight.
  • Your hands should be directly under your shoulders
  • You should be looking down at the floor, chin tucked in
  • Contract your abdominals  in your neutral spinal position so that your back remains straight.
Action
  • Hold this position without sagging, shaking or allowing your chin to sink to the floor.
Prime Movers
  • Stability is achieved through spinal and scapular stabilizers
Physio Tips
  • If you find this position too difficult try modifying it by putting the ball under your knees, progressively moving it toward your feet as you get stronger.
  • You will need to master this static position prior to trying any dynamic exercise involving the exercise ball with feet on the ball.
Progression There are a number of ways to make this exercise more difficult:
  • balance on your toes on the exercise ball
  • lift one leg so you are on one foot
  • add more air to the exercise ball to reduce the size of its footprint.
  • use a bigger exercise ball
  • add some trunk movement Pushups 1.
  • even more difficult is Pushups 2.
This is my exercise ball version of the ball plank with feet on the ball. Instead of having the unstable surface under my forearms or hands I've put it under my feet. Like the plank on the floor, and the static plank with arms on the ball, this plank on the ball works the abdominal muscles strongly as well as the deep short back stabilizing muscles.

Because your back is horizontal there is a great force acting on your trunk to pull it down. This makes it more difficult than other planks. Also, a shoulder angle of 90 degrees makes this exercise more difficult than the floor plank where the arm is closer to the body.


1ballsHold this position for 10 seconds.

2ballsHold this position for 30 seconds.

3ballsHold this position for 60 seconds.



1ballsBeginner 2ballsIntermediate 3balls      Expert

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