How to Do a Plank with a Balance Ball

The plank is an exercise known to fitness enthusiasts and novice exercisers alike as a way to strengthen the core muscles. Using the balance ball in conjunction with the plank is a way to add the element of balance to an already core-focused exercise. The combination will produce quicker results and will give you a strong, toned midsection and back.

Instructions

Difficulty: Easy

Things You’ll Need:

• Balance ball
• Floor mat

1. Start by kneeling on the floor mat in front of the balance ball. Put your feet shoulder width apart and lean forward placing your lower arms and elbows on the balance ball. Form your hands into fists with your thumbs at the top of the fist.
2. Lift your body up on your elbows and keep your back as straight as possible as you position yourself in a straight line. The ball will roll away from your knees until your body is elevated. You should feel your body trying to adjust to balance while you're getting in position. Your weight will be supported through your arms and elbows onto the ball.
3. Hold the pose for about 30 seconds, making sure that your back is straight and your abdominal muscles are tight. Check that you aren't rounding your shoulders. You should aim for a long spine. As you get stronger, hold the position for longer. You should work towards holding it for a minute. Perform the exercise 2 to 3 times.
4. Vary the exercise by lifting one leg. Repeat the exercise and lift the other leg. Only do this after you have mastered the original plank.