The benefits of plankingÂ
The plank activates pretty much every muscle from your neck to your calves, though its primary target is the core. Adding a stability ball into the mix activates stabiliser muscles and takes more work to stay balanced.Â
With a strong core, you’ll have better balance and coordination, more power in sports like cricket and volleyball, less back pain, and less risk of injury.Â
Planks are also a good rehabilitation exercise for an injured back (but of course, talk with your doctor or physio first to see if it’s safe for you to do.)
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Practice the proper plank
- Lay on your belly on an exercise mat
- Prop yourself up on your elbows, ensuring the elbows are directly under your shoulders and your hands are in a neutral position shoulder width apart
- Activate your core, lift your hips off the floor, and flex your toes so you’re standing on the balls of your feet. Your body should be in a straight line.Â
- Tuck your pelvis in to help keep your spine nice and neutral throughout the plank hold
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How to do a stability ball plank
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- Begin this exercise kneeling in front of a stability ball.
- Place both forearms on the ball, then lift the hips and knees. As with a regular plank, your core should be active, your pelvis tucked, and your body in a straight line from your ankles to shoulders.
- Hold the position for 10-15 seconds or as your ability allows.
- Relax and repeat.
Support your stability ball plank
Bauerfeind’s LumboTrain Back Brace helps support the lower back through the exercise and beyond.Â
- The sacral pad relieves painÂ
- Compression reduces the rate of muscle fatigueÂ
- It improves your awareness of how you activate your core muscles
- And it helps protect the lumbar from harm
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