Side Plank on the Exercise Ball

Starting Position
  • 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 blades down.
  • Tilt your body sideways and lean into the ball through your forearm.
  • Keep your body straight from your head to your knees.
  • Your knee may lift off the floor as you tilt.
  • Hold this position and breathe normally.
Prime Movers
  • Shoulder adductors
Physio Tips
  • 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.
Progression If you are new to stability exercises and planks you should try this exercise on a chair first and the 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.

1ballsHold this position for 10 seconds

2ballsHold this position for 30 seconds

3ballsHold this position for 60 seconds

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