Planks are a great way to strengthen your core.Adding an exercise ball to your routine can make it more challenging.You can place the exercise ball underneath your arms or legs when you plank.Adding other movements to your exercise will help you get a better workout.
Step 1: The exercise ball is in front of you.
Put the exercise ball in front of you by finding a flat, open area.Your knees form a 90-degree angle when you kneel behind the exercise ball.Before you kneel down, put a yoga mat on the floor.If you want your exercises to be more comfortable, choose an exercise ball that works for your height.
Step 2: Rest your forearms on top of the ball.
Lean forward and dig your elbow into the exercise ball to be in line with your shoulders.Put your forearms on the ball to form a 90-degree angle with your upper arm.Make sure your arms are not too close to each other.If you want to make your plank harder to balance, place one arm on the exercise ball.
Step 3: To get your core activated, straighten your legs.
To support your weight evenly between your upper and lower bodies, push your toes into the floor.Make sure your back and legs form a straight line by keeping your feet slightly wider than your shoulders.You can only touch the exercise ball with your arms if you tighten your core muscles.
Step 4: Before you relax, hold the plank for as long as you can.
While you perform your plank exercise, keep your core active.Readjusting your weight as you hold your plank will keep the ball from rolling.As long as you feel comfortable, hold the plank for at least 30 seconds.When you can no longer hold the plank, put your knees down and relax.If you can't maintain your balance, try doing planks without an exercise ball.
Step 5: The exercise ball is behind you as you kneel on the floor.
Get on the floor in front of the exercise ball by placing it on a hard surface.Put your hands on the ground in front of you so your arms are straight.If your legs are straight, you can easily reach the ball.If you want to make your workout area more comfortable, put the yoga mat down.
Step 6: Place your legs on the ball.
Pick one of your legs up off the ground and place your shin in the center of the ball.When your first leg is on the ball, support your body weight with your arms and lift your other leg.Make sure your legs are in line with your shoulders.
Step 7: As long as you can, hold the plank position.
Your spine and legs should be straight throughout your plank.If you feel the ball rolling, read your weight and keep your body still.When you start to feel comfortable, increase the time you hold the plank by 30 seconds.If you want to make your exercises more difficult, move your feet closer to the ball.You shouldn't get too exhausted if you maintain consistent breathing throughout your exercise.
Step 8: When you are done with the exercise, step down with one of your legs.
Lift one of your legs off the ball and put your knee on the floor when you're tired and want to finish your plank.Take your other leg off of the ball if you shift your body weight to the leg that is on the floor.You could fall and hurt yourself if you take both feet off the ball at the same time.
Step 9: Move the ball in circles to strengthen your core.
Slowly move your elbow in small circular motions with your forearms on the exercise ball.If you roll the ball around, make sure the rest of your body stays straight.It makes your workout more difficult if you move the ball.As you get more comfortable with the exercise, increase the circle's size.
Step 10: To work out your obliques, twist your hips from side to side.
Keeping your back straight, position your feet closer to the sides of the ball.Slowly twist your hips toward your left side.After holding the position for 1-2 counts, return to the starting position.Your right foot should touch the ground if you twist your hips to the right.Slow, controlled motions are needed to properly workout your muscles.Twists strengthen your obliques.
Step 11: To do a full body workout, roll the ball toward you.
Tuck your knees close to your chest while your feet are on the ball.Your feet are barely on the ball as you raise your buttocks in the air.If you need to support yourself, bend your elbows.You have to hold the position for 1 count before you can relax.Try to do 10 reps of the exercise before you get off the ball.