The yoga ball plan exercise is a variation of the classic plank in which you use a yoga ball for support. This exercise strengthens the abdominal muscles, lower back, shoulders and core, as balancing on the unstable ball requires additional muscle work.
Exercise
Yoga Ball Plank
Type: Bilateral
Rest: 120s
Equipment: Ball
Tutorial
1
Place the yoga ball on a flat, non-slip surface.
2
Get into a plank position (like a normal forearm support), placing your forearms or hands on the ball.
3
Forearm version: Place your forearms on the ball so that your elbows are under your shoulders. Your hands can touch each other or lie flat on the ball.
4
Hand version: If you want more of a challenge, place your hands directly on the ball as if you were supporting yourself with them.
5
Stretch your legs out behind you with your feet hip-width apart.
6
Keep your body in a straight line. Your head, shoulders, back and legs should form a continuous line.
7
Make sure that your buttocks are neither too high nor too low. Your stomach should be tucked in and tight.
Tip
Always make sure you keep a straight line from head to toe to avoid straining your lower back. Control your breathing to maintain tension and stability. Breathing in and out deeply helps to maintain focus. The ball makes the exercise more unstable, which means you have to constantly tense your muscles to keep your balance.
Muscle groups
Primary
Abs
Secondary
—
Tertiary
—
Equipment
Ball
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