Stability ball plank exercise!

Planking exercise is a simple, yet supper effective body weight core exercise.

Planks primary target and develop strength in the core--which is the bridge muscles that connect your upper and lower limb.

 Plank exercises also engages the shoulders, arms and glutes.

The plank is a static core strengthening exercise meaning the body stays in position for the entire duration. Because it is a static exercise and doesn't require any movement by the body, performing the plank every day can get boring and also lose is effectiveness. 

Stability ball plank solves the problem by elevating your body off the floor and perform the same basic plank on the ball.

By adding the elevation, you're making the exercise more challenging to your core. 

Benefits of ball plank:

  1. Balance
  2. Core strength
  3. stability

In addition to core strength, because the ball is bouncy, you're also working on your balance and strength. 

You have less base of your support with only being your feet on the ground or a bench. Your lower abs, shoulders, glutes and lower back are all working to keep you from falling off the ball.

Exercise Table

Reps Sets Level Location
Hold 1-2 Hard Gym or Home

How to Perform the Swiss Ball Plank:

  1. Place your forearms on top of the ball. 
  2. Position your feet about shoulder-width apart on an elevated surface. If needed, shift your body forward so that your elbows are directly under the shoulders and forearms are supporting your bodyweight.
  3. Hold the static position for 30-45 seconds or until you can no longer hold.


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