Once you've mastered the basic plank, you can increase the difficulty by performing a plank on a balance ball. Because the balance ball is unstable, you will engage more muscles across the entire core from shoulders to toes. To maintain a solid posture, you will need to make many small adjustments that require greater muscle activation.
Do It Right
- Start by getting into plank position with your forearms on the balance ball and your toes on the floor
- Keep your abs contracted and your back straight-- you should form a straight line from your head to your toes.
- Hold this position for as long as you can, without sagging or arching at your hips.
- To increase the difficulty, keep feet close together or lift one foot off the floor.
- To decrease the difficulty, spread your feet wide apart for a larger base of support.