Side Plank on the Exercise Ball
- Kneel beside your exercise ball without having
it touch your thigh.
- Rest your arm on the ball close to your side
with your elbow bent to about 90 degrees.
- Contract your abdominals, pull your shoulder
- Tilt your body sideways and lean into the ball
through your forearm.
- Keep your body straight from your head to your
- Your knee may lift off the floor as you tilt.
- Hold this position and breathe normally.
- Do not let your pelvis tilt and don't let your
hip touch the exercise ball.
- It helps to check your alignment in a mirror.
- You should not experience any shoulder or knee
pain with this exercise.
- If you do, consult a physical therapist.
If you are new to stability exercises and planks you
should try this exercise on a chair first and
other floor exercises
. Kneel as above with your elbow resting
on the seat of a stable padded chair. If you can hold this position for
30-60 seconds before reaching technical failure, you are ready to try
it with the exercise ball. Technical failure is the time at which you
are unable to maintain perfect form, perfect posture. It is the point
in time where your muscles will start to shake or your back, hips, or
shoulders will sag.
When performing plank exercises it is important to be aware of your
pelvic, spinal, and scapular positioning.
Always maintain a neutral position
throughout the exercise
and breath normally from your diaphragm.
Hold this position for 10
Hold this position for 30
Hold this position for 60
Return to the top of Side Plank
on the Exercise Ball