Ball Plank Knee Tuck
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.
This is a good exercise to work the abdominal musculature as well as
the hip flexors. More importantly, it forces you to maintain a stable
spine and shoulders while undergoing dynamic exercise.
It is important functionally to be able to control your spinal and
pelvic positioning no matter what task you are doing.
Repeat this ball
exercise 5
times.
Repeat this ball
exercise 10
times.
Repeat this ball
exercise 15
times.
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