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Slide show
Slide show: Core-strength exercises with a fitness ball
By Mayo Clinic staff
Advanced plank
When you're comfortable doing the plank with the fitness ball, add the advanced plank for even more core strength:
- Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
- Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.
- Tighten your abdominal muscles.
- Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
- Return to the start position and repeat.
References
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. July 14, 2011.
- Krupa NL (expert opinion). Mayo Clinic, Rochester, Minn. July 8, 2011.
- Selecting and effectively using stability balls. American College of Sports Medicine. http://www.acsm.org/AM/Template.cfm?Section=brochures2&Template=/CM/ContentDisplay.cfm&ContentID=4740. Accessed July 6, 2011.
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