Plank on the Ball

Rotated Stretch

These are active stretching exercises that elongate and tone up the muscles while also working on improving your balance.

Lie face down with the abdomen on the ball, with the hands and the tips of both feet on the floor.

Proceed to raise one arm up towards the ceiling, twisting your trunk but maintaining both feet on the ground. Hold for 3 seconds and resume the starting position. Switch. Repeat 10-20 times each side.

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