IN & OUT PLANK ON BALL
primary muscle: core
Lie prone with forearms and chest on an exercise ball, legs together with forefeet on floor. Raise body inline keeping a straight line between shoulders, hips, knees and ankles, and so upper body is off the ball with elbows directly below shoulders and upper arm vertical.
Roll ball forward by bending shoulder and extending upper arm forward, keeping forearms on the ball. After rolling forward a couple inches, roll ball back until upper arm is vertical with elbow directly underneath shoulder. Repeat.
Keep weight evenly distributed between forearms on the exercise ball and feet on the ground. Exercise can be made more difficult by raising one leg off the ground or elevating both feet onto a bench or platform.
Hips, Lower Back, Shoulders, Abs
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