How To Perform: Plank Feet On A Exercise Ball

Planks are a great exercise to help strengthen your core. If you already feel comfortable doing planks, adding an exercise ball into your routine can make it more challenging. When you plank using an exercise ball, you can either place it underneath your arms or your legs. Once you master planks with the exercise ball, add other movements into your exercise to get an even better workout!
Step 1) Kneel on the floor so the exercise ball is behind you. Place the exercise ball on a flat, hard surface and get on the floor in front of it. Put your hands on the ground in front of you so your arms are straight and shoulder-width apart. Make sure you can easily reach the ball if you straighten your legs back.
Step 2) Lift your legs and place them on the ball. Pick one of your legs up off the ground and position your shin in the center of the ball. Once your first leg is on the ball, support your body weight with your arms and lift your other leg. Keep your legs straight so they’re in line with your shoulders.
Step 3) Hold the plank position as long as you can. Keep your spine and legs straight throughout your plank so your core stays activated. Readjust your weight if you feel the ball rolling around, and try to keep your body as still as possible. Hold the plank for 30 seconds at a time when you first start, and increase the time you hold it by 30 seconds when you start to feel comfortable.
Top Tips:
- If you want to make your plank easier, position the ball so it’s closer to your knees instead of near your feet.
- Move your feet closer to the sides of the ball if you want to make your exercises more difficult.
- Maintain consistent breathing throughout your exercise so you don’t get too exhausted.
Note: Put a yoga mat down if you want to make your workout area more comfortable.