Exercise Ball Plank

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The exercise ball plank is a challenging workout that primarily targets the abdominal muscles.

By using the exercise ball, the plank becomes more unstable, increasing the engagement of the core.

The exercise ball forces the abs to work harder to maintain balance and stability during the plank.

While the exercise ball plank also activates other muscles, its main focus is on strengthening the abs.

Place an exercise ball on the floor and position yourself on your hands and knees in front of it.
Slowly roll the exercise ball forward with your hands, allowing your body to extend until your legs are straight and your toes are resting on the ball.
Engage your core muscles by pulling your belly button towards your spine.
Keep your body in a straight line from your head to your heels, avoiding any sagging or arching in your back.
Hold this position for the desired duration, focusing on maintaining proper form.
To return to the starting position, bend your knees and roll the exercise ball back towards your body.
Repeat the exercise for the desired number of repetitions.

Position the exercise ball under your shins, ensuring that your hands are directly under your shoulders, forming a straight line from your head to your heels. This alignment is crucial for engaging your abs and maintaining proper form throughout the exercise.
Engage your core by drawing your belly button towards your spine, creating a strong foundation. Imagine your abs as a corset, tightening around your waist, providing stability and support as you hold the plank position on the exercise ball.
Breathe deeply and evenly throughout the exercise, inhaling through your nose and exhaling through your mouth. This controlled breathing not only helps you maintain focus and concentration but also encourages deeper engagement of your abdominal muscles, intensifying the effectiveness of the exercise.
Focus on maintaining a neutral spine by avoiding any excessive arching or rounding of your back. Imagine a straight line running from the top of your head to your tailbone, ensuring that your pelvis is aligned and your abs are fully activated. This alignment not only protects your lower back but also maximizes the recruitment of your abdominal muscles.
Challenge yourself by gradually increasing the duration of your plank on the exercise ball. Start with a comfortable time frame and gradually work your way up, aiming for longer holds. Remember, progress takes time, so be patient and consistent with your practice. Your abs will