Swaying Ball Plank
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
- Roll the ball gently side to side.
- Lift your leg straight up as you roll.
- Glutes, back extensors, hamstrings.
- 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
- Try pausing before changing direction.
- Try Trunk Roll 1 or Trunk Roll 2 to further challenge your balance.
Try 30 seconds.
Try 60 seconds.
Try 90 seconds.Return to the top of Swaying Ball Plank
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