Core Conditioning With Balance Ball: Part 3

 

Can’t get enough core conditioning? Here are four advanced exercises to add to your strength training regiment.
1. Plank

Set-up:
– Kneel with the toes tucked
– Forearms rest on the ball, shoulder width apart
Abdominals are engaged, creating a straight line through the body
Action:
– Press forearms into the ball to stabilize
– Keep abdominals strong
– Straighten knees
Reps:
– 3 reps, hold as long as possible (3 times a week)

2. Rolling Half Plank

Set-up:
– Kneel with the toes pointed
– Forearms rest on the ball, shoulder width apart, hands clasped
Abdominals are engaged, creating a straight line through the body
Action:
– Press forearms into the ball to stabilize
– Keep abdominals lifted
– Stretch arms out to roll the ball forward
– Pull elbows back and return to starting position
Reps:
3 reps, 10x – 20x (three days a week)


3. Reverse Plank Pull In’s

Set-Up:
Arms are shoulder width apart with hands flat
– Ball is under the legs, as far back as comfortable
Abdominals are engaged creating a straight line from head to toes
Action:
– Maintain a long back with abdominals pulled up
– Draw the the knees towards the chest
– Extend the legs back to the starting position
Reps:
3 reps, 5x – 10x (three days a week)

4. Jackknife

 Set-up:
Arms are shoulder width apart with hands flat
– Ball is under the legs, as far back as comfortable
Abdominals are engaged creating a straight line from head to toes
Action:
– Press hands into the ground
– Pull up strong in the abdominals
– Lift the sit-bones into the air while rolling the ball to the body
– Reach the feet back to return to the starting position
Reps:
3 reps, 5x – 10x (three days a week)


 

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