These are advanced isometric exercises, so I recommend that you master the basics before trying these plank variations. You may find it easier to balance if your hands are at your sides.
You can also vary your hand position to change the stability of this exercise. If you keep your feet really close together that will increase the challenge on your stability and make this exercise harder. Personal Trainer Tips: The further you move your heels away from the ball, the more you will challenge your lower back muscles. Your hips and lower back should not be on the stability ball.įorm: Balance on your heels and simply hold this position for 10-30 seconds. Starting Position: Start by sitting on the ball, and then roll your body down until your head and upper back are on the exercise ball. This is a great isometric exercise for the back.
If you feel this exercise is too difficult, simply go back and practice the plank more regularly. If you feel your back arching, lift your hips slightly higher in the air. After a little practice the shaking will stop and you will be able to hold this exercise for 30 seconds or more. This is a result of muscle weakness and lack of coordination. When you are doing this exercise for the first few times, your body may start shaking. You can decrease the challenge slightly by resting on your ankles instead of your toes. Keep your abs pulled in to stop your back from arching. Personal Trainer Tips: Make sure that you keep your body in a straight line. Hold the same position for 10-30 seconds without moving. Starting Position: Start by balancing on your hands and place your toes on the exercise ball, while keeping your body in a straight line.įorm: This is a stability progression of the regular plank. If you feel your back arching too much, have someone (like a workout partner) support the ball so it doesn't move as much or simply go back to the regular floor plank and build up your endurance. Balance on your toes, while keeping your body in a straight line.įorm: This is an isometric exercise, which simply means that you hold the same position without moving. Starting Position: Start by placing your elbows on the ball. Because the exercise ball challenges your balance, it is harder to keep your alignment and your abs and shoulders work much harder than during the floor. The challenge is staying still when the stability ball starts to move underneath you. To perform the exercise, you simply hold the position without moving. So these advanced exercises are simply a combination of those two principles. If you've read my page on plank variations then you know that the plank is one of my favorite exercises.Īnd if you've read the page on the exercise ball you know that the stability ball is one of my favorite tools to increase core stability. These advanced isometric exercises on the exercise ball can strengthen your abs and back, enhance athletic performance, and increase core stability.