Plank on the Ball

Frog Legs

Start by resting the abdomen on the ball with your hands on the mat and both legs straight, feet on the ground.

Maximize it by slowly bringing both legs up, and pressing your feet against each other. Keep the abs and butt contracted. 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