Stability Ball Roll In And Plank
This exercise is great for toning and strengthening your core.
Perform 15 pull ins and then hold the plank position (body extended) for 15 seconds
Step 1. Roll over the stability ball until your feet are resting on top of the ball.
Step 2. Hands should be directly below shoulders, with your body long and straight and your abdominal (stomach) muscles contracted.
Step 3. Bend at the hips and knees, bringing the ball up towards your chest in a slow and controlled motion, and then roll the ball back to the starting position. Repeat 15 times.
Step 4. Once 15 reps are done, hold your body in the extended position for 15 seconds, concentrating on keeping your core strong and your spine long, and straight. Take a 30 second rest then repeat 2-3 times.
Why not try our Exercise of the Month from February – The Plank
Caroline Riddall, Personal Trainer, Caversham Health & Fitness
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‘One of the best, safest and most underestimated core exercises.’
One of the biggest advantages of the Plank is that it works the whole core in one hit. Unlike sit ups that target solely the abs, which can lead to instability in the core which also consists of lower back and pelvic floor muscles.
See the core as a corset of muscles that all need to be worked evenly to get best results in posture and strength.
To do the plank
- set yourself in a press up position with your elbows and forearms in contact with the ground
- posture up on the balls of your feet and level out your hips
- make sure your back stays straight and in line with the rest of your body
- you may need to keep lifting your hips to readjust as you fatigue
There are also advancements of the plank like doing it on the TRX, putting your elbows on a bosu or stability ball to take away balance and in turn create more muscle contractions to help correct your posture.
If you have any questions or need a demo don’t hesitate to ask the Club CHF fitness team.
Good luck and happy training!
Ben Wilson, Personal Trainer, Caversham Health & Fitness
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