Home Fitness Training Plank Variation 2: Elbows On Stability Ball

Plank Variation 2: Elbows On Stability Ball

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Target Muscle/s: Erector spinae, obliques, rectus abdominis, transverse abdominis
Sets & Reps: Static: 30 seconds. Dynamic: 12-15 reps
Tempo: Static & Dynamic
Frequency: Include in your two strength classes per week

The ‘plank’ is a particularly common exercise amongst runners, used to focus on the trunk (core) muscle tissue (erector spinae, obliques, rectus abdominis, transverse abdominis) which give a robust base for our shifting limbs as we energy forwards.

Although analysis exhibits that these trunk muscle tissue are labored simply as a lot throughout customary exercises like squats, deadlifts, cleans, and so on. including some selection to the standard plank exercise can present a easy, gear free technique to hold the trunk muscle tissue robust.

Despite the various on-line challenges, holding a plank for over 30 seconds will not deliver you any additional benefit. Instead, variations needs to be launched to make the exercise more difficult, particularly including some type of motion. Using a stability ball can open many new methods of reaching this.


  1. Whilst kneeling with elbows on a stability ball, tilt the pelvis to realize a snug, flat decrease again.
  2. Raise each knees and try to carry this place for as much as 30 seconds, guaranteeing that the decrease again stays flat and ache free.
  3. If you can not obtain 30 seconds with two legs up, strive beginning with a better model by reducing one knee to the bottom.
  4. If you possibly can obtain 30 seconds with two legs up, strive a more difficult model by elevating one leg off the bottom.
  5. If you possibly can obtain 30 seconds with one leg off the bottom, strive a more difficult model by utilizing your elbows to roll the ball forwards & backwards in a steady motion.


As with any exercise, it is very important discover a plank model that’s appropriate for your present degree of strength. For these comparatively new to core training or recovering from a current harm / operation, chances are you’ll properly have to start with one knee lowered onto the ground. If that is nonetheless too difficult for the physique, one can regress additional by reducing each knees to the ground. If you expertise any again ache doing plank exercises, it might be since you are permitting the decrease again to fall into an excessive amount of of an arch. Try tilting the pelvis barely upwards (in direction of your stomach button) in order that the decrease again flattens out. If you can not carry out any exercise with out ache, search assist from an appropriate certified exercise skilled.

Matt Phillips is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. Follow Matt on Twitter: @sportinjurymatt

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