Stability Ball Ab Exercises: Prone Plank Reverse Curls

Video Transcript

"Prone plank on the ball adding in reverse curl is a very dynamic movement, so make sure you've got your basic kinetic chain working before you try to add in controlling all this momentum. So what we need to do is, like you're in push up position, and again, you've got this mastered on the ground before you go adding in the balance challenge of the stability ball. So we come into one long line, and the further you take that ball away from you, the more momentum you're going to have to control. Try to keep your wrist, elbows and shoulders in line, hips lifted, pull that navel into spine, and knees will come in towards the chest. You exhale as you contract, inhale on extension. Very small movement, pubic to navel, and extend. Now, if you want to take it a step further, just like you would a downward dog in yoga, we're pulling everything in and then releasing slowly out over the top. Big inhale, exhale as you pull in. You shoot those hips up towards the ceiling. Try to create one long line with a slight bend in all your joints and release, and you can hear me start really working there to try and control all that momentum. Work it to fatigue, 10 to 12 reps would be the maximum goal with that exercise."