In this video I cover two different Stability Ball Plank Exercises.
These are for Active clients from the Strengthen Your Core exercise program. Both of these are stability ball exercises. I also cover several variations of the plank exercises as demonstrated in the book to give you a flavour of what you can do with the program.
Stability Ball Plank Exercises | First Variation
This is the first variation of two stability ball plank exercises (the active plank six and seven). The stability ball provides us with an opportunity to explore a lot of variations using a ball.
- Position your hands in the direction of the forces.
- Your fingers are going to point straight down.
- Hands are equal distance apart.
- I like to count rungs on the ball, so I have an equal number of rungs apart.
- Hands are equidistant apart.
- The base of your sternum is pointing straight over the ball.
- Step back.
- First with the one foot, then with the other foot.
- Abdominals stay tight as you lower.
- Draw shoulder blades down and back.
- If your feet are really close together, that’s a very small base of support, and that smaller base of support makes the stability of the ball more challenging for you.
- If you widen your base, then it adds to an increased stability.
- Another variation is to move the ball when we are in this position.
- When you are in a stable and controlled position, move the ball slightly around.
- Two inches to the right, two inches to the left.
- When that feels comfortable, then you can start moving the ball up and move the ball back.
- Then the side to side.
Stability Ball Plank Exercises | Second Variation
Another great variation is to move the ball side to side, but with weight on one foot or having transferred weight a little bit more to one foot or the other foot.
Aall of these little tweaks that you can do are great ways to take one exercise and add numerous variations to them.
If you find the exercise too intense then you can try with a different size ball.
At five foot one-ish, a 55 centimeter ball is my size, but I’m going to demonstrate doing the plank on the ball using a 65 centimeter ball and a 75 centimeter ball.
Any of these would make the challenge just a little bit less, but allow me to continually build into coming back down to a 55 centimeter ball.
So, that’s it for the stability ball plank variations six and seven.
Core Exercises Guide
Want to learn more about core exercises? Visit my Core Exercises Guide.