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Swaying Ball Plank





swaying ball plank start

swaying ball plank left

swaying ball plank right


Starting Position
  • Start this ball plank exercise by lying over the exercise ball and hug it with your tip toes on the ground behind you.
  • Keep your trunk, hips and legs straight from your head to your feet.
  • Spread feet just beyond shoulder width apart.
  • Make sure abdominal muscles are engaged prior to any movement
Action
  • Roll the ball gently side to side.
  • Lift your leg straight up as you roll.
Prime Movers
  • Glutes, back extensors, hamstrings.
Physio Tips
  • Start with small amplitude movements and gradually increase your roll as you feel comfortable.
  • Keep your chin tucked in and neck straight to avoid neck strain
  • Press your tongue against the roof of your mouth to assist in neck stability
  • Always maintain your neutral position
Progression


1ballsTry 30 seconds.

2ballsTry 60 seconds.

3ballsTry 90 seconds.


1ballsBeginner 2ballsIntermediate 3balls      Expert

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