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STRENGTH

How to Do

How to Do Exercise Ball Plank Roll Out

The exercise ball plank roll-out should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the exercise ball plank roll out.

Beginning

Beginning Exercising with a Ball and a Plank

1. Start with your forearms in a low plank position. Maintain for 10 seconds, then roll to your right elbow, stack your feet, and hold a side plank for 10 seconds, activating your obliques.

2. Hold for 10 seconds as you roll back through the middle and over to the left elbow, stacking your feet.

Movement

Exercising with a Ball and a Plank Movement

1. Use a stability ball to get into a plank position.

2. To do this, bend your elbows so they make a 90 degree angle and rest evenly on the sides of a stability ball.

3. Your toes will be on the ground, while your body is diagonal but straight and not curving.

4. Using your hips and a small range of motion, bring them slowly forward and then return them to the starting position with control. Repeat until you've completed all required repetitions.

Benefits

Exercising with a Ball and a Plank Benefits

1. Muscles in the core are strengthened.

2. Reduces your chances of suffering a back or spine injury.

3. It boosts your metabolism.

4. It helps to improve your posture.

5. Coordination has improved.

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