How to Do
How to Do Feet on a Stability Ball in a Plank Alternating, Abduction-adduction
The plank with feet on a stability ball alternating abduction-adduction should begin with a 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 plank with feet on the stability ball alternating abduction-adduction.
Beginning
Beginning Feet on a Stability Ball in a Plank
Start with your forearms on the floor and your feet and shins on a Swiss ball in a low plank posture. From your shoulders to your ankles, your body should make a straight line. Maintain your current position.
Movement
Feet on a Stability Ball in a Plank Movement
1. Start in a pushup position with both legs on a stability ball.
2. Keep your legs on the ball between your knees and your ankles.
3. Carefully take one leg off of the ball by moving it to the side. While doing this, don't allow the ball to move or your body to twist.
4. Bring your leg back to the stability ball and repeat with the opposite leg, alternating legs each time.
Benefits
Feet on a Stability Ball in a Plank Benefits
Stability balls, when used correctly, can help to strengthen the core (abdominal and lower back muscles). These muscles are employed to carry out everyday tasks. The spine, pelvis, hips, and shoulders all benefit from a strong core, which helps to protect the back and support the entire body. Balance should be improved.
