How to Do a Reverse Plank with a Balance Ball

The plank is a standard exercise that strengthens your core muscles. Using the balance ball in conjunction with the standard plank adds variety to the exercise. Using the balance ball lets you change positions to make the exercise easier or harder. The reverse plank has your hands on the floor and your feet on the ball.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Balance ball
• Floor mat

1. Start by kneeling on the floor mat with the balance ball at your feet. Place your hands in front of you and then put one leg on the ball.
2. Lift yourself into the push up position and put your other leg on the ball. Adjust your body so that your arms are under your shoulders and your body is in a straight line.
3. Stabilize yourself and hold the position. Make sure that your body is straight and your abdominal muscles are held tight.
4. Hold the position for at least 30 seconds. Perform the exercise 2 to 3 times. As you get stronger, increase the time that you hold the position. Aim to hold it for at least a minute.
5. Make the exercise harder by rolling the ball away from yourself until your shins are resting on the ball. You can also go up on your toes to make the exercise quite difficult.
6. Vary the exercise by lifting one leg and holding the position. Only having one leg on the ball adds to the level of difficulty and will produce quicker results.