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)