Plank on the Ball

Extended Arm Plank

This is a very difficult exercise,demanding an unusual degree of balance and effort. Start by kneeling in front of the ball and placing both hands on it.

Proceed to slowly straighten the legs out, gradually taking the weight from the knees and distributing it between your hands and feet. Keep your feet and hands apart to enhance stability. Hold the position for 30 seconds. If you feel you're going to fall, quickly bend your knees.

Plank on the Ball

• Overview

T-Stand

• Rotated Stretch
• Overhead Stretch, Kneeling
• Overhead Stretch, Straight

Kneeling Stretches

• Starting Position
• Quad
• Quad / Chest
• Quad / Chest / Arms

• Alternating Arms
• Fingers to Shoulder
• Arms Kickback
• Extended Arm Plank
• Overhead Arm Raise
• Lateral Arm Raise
• Elbows Kickback

Kneeling Weight Lifts

• Wide Rowing
• Fly
• Forward Raise
• Arm Kickback

Straight Leg Weight Lifts

• Wide Row
• Alternating Arm Raise
• Arm Kickback

Planks on the Ball Variation

• Kneeling Arm and Leg Raise
• Straight Leg Raise
• Bent Leg Raise
• Frog Legs
• Tuck and Pike