- Kneel beside your exercise ball without letting it touch your thigh.
- Rest your arm on the ball close to your side so that you form a
straight line from your head to your knees
- This is the basic side plank on the exercise ball.
- Lean sideways into the ball onto your forearm.
- Slowly and in a controlled fashion, let the ball roll away as you lean further to the side.
- Return to the start position by pulling your elbow back to your side.
- Let your knee raise off the floor to maintain a neutral spine and pelvis.
- Do not let your pelvis tilt and don't let your hip touch the exercise ball.
- Don't let your shoulder move beyond the 90 degree point.
- 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 find this exercise ball exercise too difficult try the simple Side Plank Exercise with the shoulder in slightly differing degrees of abduction.
- You will find this exercise ball exercise more difficult if you start in a position farther from the ball.
- Add air to your ball to make it less stable.
- Use a smaller ball.