Plank Variations: Stability Ball

Plank exercises are popular for working the core because they engage so many different muscle groups and help to strengthen supporting (hip, spine) muscles. Of course, the prime mover muscles for planks include the major muscles of the front of your core, the transverse/rectus abdominis and oblique muscles. Your upper body muscles, such as the deltoids, lats, traps and triceps, get a workout as well.

With proper positioning, you will controct your quadriceps to keep your knees straight and tuck the pelvis in, engaging the glutes. Incorporate the stability ball to add instability, working your core at a deeper level. Beginners can try stability ball planks on the knees or take it further with the kneeling ABC’s.

For more advanced exercisers, a straight leg stability ball plank, or the prone ABC’s exercise, might be a challenging upgrade from a traditional plank.

Side planks target the oblique muscles. Feet stacked you can rest on the knees (for beginners), do the straight-leg version or add that element of instability with a bosu trainer or stability ball.

Yoga pose: high plank

The high plank is a classic static asana yoga pose that works many muscles throughout the body. Some of the muscles engaged while you are holding this pose include your triceps and shoulders, abdominals (core), back, gluteal muscles and legs. It enhances balance and strengthens the hands and wrists. There are many variations and, beginners may lower their knees to the floor to take some of the weight off of the arms and other muscles. In full form, you should be almost in the starting position for a push-up, arms straight, weight balanced between hands and balls of your feet.

You can start on all fours. Keeping spine long and extend the sternum away from the navel. Keep lower spine straight and flat. Start by extending your legs back one at a time until you are in a straight line, facing the floor, balancing on your hands and the balls of your feet. Keep weight evenly distributed and keep hands in line with the shoulders. Engage your core to hold this position and don’t lock your arms at the elbows. You should feel many muscle groups engage. The longer you hold the position, the more your muscles will have to work to keep proper positioning. Start by holding for 30 seconds. If your form starts to slip, take a break.