Plank on the Ball

Tuck and Pike

Start with the hands on the floor, legs straight over the ball and your trunk parallel to the ground.

Proceed to slowly move the ball towards you by bringing the knees close to your chest. Hold the position for 20-40 seconds.

Proceed to slowly elevate your hips to the ceiling, while straightening your legs out. Hold the position for 20-40 seconds.

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