The wall plank exercise using the wall for support is one of the core exercises in my Strengthen Your Core program. This variation is specifically designed as a core exercise for beginners but even if you are advanced, you might find it a challenge.
Table of Contents
- 1 Wall Plank Exercise with Stability Ball
- 2 Posture is Important in the Standing Wall Plank Exercise
- 3 Wall Plank Exercise Variation with Controlled Movements
- 4 Exercise Recommendations for Osteoporosis
- 5 Wall Plank Exercise Variation with Cushions for Support
- 6 Wall Plank Exercise • Pay Attention to Your Shoulders and Wrists
- 7 Strengthen Your Core
- 8 Core Exercises Guide
Wall Plank Exercise with Stability Ball
The wall plank exercise is one of the gentler variations of the plank against the wall because you place your hands on the ball for support and you are in a standing position. This wall plank exercise is appropriate for all levels including beginners and seniors.
Here are the instructions for the wall plank exercise with stability ball.
- Place the ball just below shoulder height.
- Point your hands in towards the wall.
- Point fingers towards the wall.
- Tuck shoulder blades down and back.
- When you stand tall, you should feel a little pressure through the shoulders because you have to hold the ball in this position.
- At this point the standing wall plank exercise does not involve a lot of core work.
- To engage your core, take a step back about six inches back.
- As you start to lean into the ball, you will feel your abdominals start to engage.
Posture is Important in the Standing Wall Plank Exercise
It is important at this point to stay strong through the shoulders and that you don’t round your back. Keep your posture in good form. Rather, use the strength of the shoulder blades and of the rotator cuff muscles to draw the shoulders down and back.
You hold it for the duration, then step out, and back up again.
Your challenge with the ball is to keep it in a stable position and not allow the ball to move at the beginning of the exercise. Your shoulder musculature has to work hard to hold the ball and control the ball.
Wall Plank Exercise Variation with Controlled Movements
A variation of the wall plank exercise would be to make controlled movements of the ball. Control the movement of the ball in various directions:
- To the right and back to center.
- To the left and back to center.
- Up and back to center.
- Down and back to center.
You can even move up on diagonals, or make circles with the ball.
At any point, you start to feel stress in the back or any discomfort in the shoulders, that’s your body telling you that you did enough right now.
Come back and do it again in 10 seconds, 15 seconds, or 30 seconds. Those are standing wall plank exercise variations that you can do with the ball up against the wall.
Exercise Recommendations for Osteoporosis
Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.
But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?
A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.
- Can exercise reverse osteoporosis?
- Stop the stoop — how to avoid kyphosis and rounded shoulders.
- Key components of an osteoporosis exercise program.
- Key principles of bone building.
- Exercises you should avoid if you have osteoporosis.
- Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
- Core strength and osteoporosis — why is core strength important if you have osteoporosis?
Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.
Wall Plank Exercise Variation with Cushions for Support
In my book, Strengthen Your Core, there is a variation of the main exercise where the ball is up onto a sofa.
Some of you might find that it too difficult to go from the wall plank to one with the sofa as a support. To address this, you can double up the sofa cushions
Wall Plank Exercise • Pay Attention to Your Shoulders and Wrists
If you find that your shoulders and wrists are really uncomfortable in this position, then, by all means, you could certainly do the plank with your forearms up against the ball.
- Position as shown in the video.
- Forearms are shoulder width apart.
- Push into the ball as you step back.
- Keep your abdominals tight.
Strengthen Your Core
Strengthen Your Core is an exercise program designed for people at all levels to develop their core strength. There are over seventy poses presented in the program at four different levels: Beginner, Active, Athletic and Elite. The seventy poses have many variations. So the possibilities for you are almost endless!
But Strengthen Your Core is not about quantity of poses. There is one ideal pose for you and a progression of poses that will build your core strength. The goal of Strengthen Your Core is to find that ideal pose for you.
Core Exercises Guide
Want to learn more about core exercises? Visit my Core Exercises Guide.