Plank on the Ball

Overview

The Plank on the Ball exercises differ from the regular plank routine by freeing the arms. Most of the weight of the upper half of the body in this series rests over the abdomen, adding great leverage to the workout, especially considering that the muscles of the trunk must also support the weight of the arms.

The Superman variation, pictured here, is our choice as the best plank on the ball because it activates most of the posterior trunk muscles, enhancing their strength and tone; it is one of the most useful exercises to help you acquire and retain a great posture.

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