Benefits
1. This is a great stabilisation exercise for the torso (core). It is a very effective “foundational” exercise because having a strong and stable core (tummy muscles, lower back) is important for everyday activities.
2. It helps to improve balance and co-ordination during everyday activities.
Where will I feel it?
You most likely will not feel your abdominal muscles because other areas may well be weaker at the beginning. Initially, you may well feel your shoulders, arms or legs.
If you feel pain in your lower back then you need to go back to the full prone plank without the stability ball or, alternatively, the half plank, where your knees remain in contact with the ground.
How often and for how long?
Three times per week is optimal.
The amount of time you hold each plank for (10, 30, 45 seconds) depends upon your technique. As soon as you cannot hold your body still and straight then stop the exercise, rest and start again. Stopping this exercise for poor technique will help avoid injury.
How to do it
Begin in the plank position, which is face down with your forearms on the stability ball (you can begin with the ball secured against the wall) and toes on the floor.
• Engage your abdominal muscles, drawing your navel towards your spine.
• Hold your body straight (like an ironing board).
• Squeeze your butt.
• Maintain controlled breathing.
Website
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