Core Exercises: Planks

Video Transcript

"We are going to be doing a plank with the inflatable ball. You are going to come down slowly on to your mat or exercise area. Lower yourself on to your stomach and now we are going to take our inflatable ball and we are going to place it between our legs. Now what we are going to do is we are going to rise up into a plank position and squeeze the ball. This is going to add an extra component of resistance so you are going to feel a lot more in the inner thighs. You are going to keep your back nice and long. Now of course this is the basic position. If you want more of a challenge you can come up on your toes. Pick up a focal point, tighten up the abs in the back. Come back down to our basic. Now in the basic you can also cross your ankles if you need that additional support. Also it is just keeping the feet together, keeping the body nice and long and tightening that core. Now I usually hold my planks for anywhere from 15 seconds to a minute. For beginners you may only be able to hold it for 5 or 10 seconds but just do a couple of sets until you build up your endurance, and relax."