HOW TO…
- Preferably use a yoga mat to protect your knees. Get on your knees on with the stability ball in front of you. Make sure your toes are placed on the mat, and your shoe soles are almost vertical.
- Place your hands and forearms on the stability ball, and roll the ball away from you. Your body should be at about 45-degrees with the floor.
- Slowly raise your knees from the floor. This will put your weight on your toes and forearms.
- Continue straightening your body while tightening your core. Push with your forearms on the stability ball to keep your balance. You might need to roll the ball forward a bit further.
- Hold the (low) plank position on the stability ball for 3 seconds before lowering your body back down and rolling the stability ball back.
- This completes the Stability Ball Plank Roll-Out exercise.
Note: When using a stability ball, make sure to inflate the ball so that it still gives a little when you sit on it. Do not inflate it so it is tight as a drum, and do not let it be too soggy. This may sound a little vague, but when you start using a stability ball, you will feel when it is too hard (it will keep rolling away from you and it will be hard to keep balance).
Goal: Aim to keep the plank position on the stability ball for 30 seconds.
Variation: If the Stability Ball Plank Roll-Out exercise is too difficult, let some air out of the stability ball. The exercise is easier with a softer ball.