Starting
Position |
- Start the ball plank knee tuck in the
ball
plank position
- Kneel on the
floor in front of the ball and slide forward so that you are lying over
the ball
- Walk your hands forward until the ball is situated under your lower
legs.
- Hands should be directly under your shoulders.
-
Contract
your abdominals so that your back remains straight.
|
Action |
- Roll
the ball forward to bring your knees under your hips.
- Keep elbows straight.
- Slowly
roll the exercise ball back to the plank position.
|
Prime Movers |
- Shoulders,
abdominals, hip flexors.
|
Physio
Tips |
- This is an advanced exercise ball exercise that requires a
great deal of strength and control.
- Make sure you are able to maintain a
stable neutral position throughout this ball exercise
- Don't even
attempt this exercise until you master the
Static Ball Plank
and you can hold it for at least 30 seconds without technical failure.
- The
slower you can do this exercise the better.
|
Progression |
You can make this exercise more difficult by
adding any of the following: - Introducing limb movement in the
Ball Plank Heel Raise.
- Add trunk rotation as in
the Ball Plank Twist exercise
- Reducing the stability of the ball by adding air to it.
- Increasing the weight forward on your body by using a larger ball.
|