L4 | Swiss Ball Plank
INSTRUCTION VIDEO
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To advance the plank and create more stability and load demand to the core
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WATCH EDUCATION VIDEOS FOR THIS EXERCISE
Instructions Lean on your forearms on the ball and feet on the ground. Push your upper body slightly away from the ground to flatten the upper back between your shoulder blades - but don't round your spine. Tilt the pelvis so your lumbar spine is in neutral. Stiffen and activate the core, then 'anti-shrug' your shoulders to switch on your lats, as well as clench your buttocks to activate your glutes. Make sure all lats, glutes, thighs and core are on, and don't drop your upper body. Hold this position and keep breathing, for 10sec up to 60sec.
Special Notes
Progression: Rotate the ball anticlockwise and then clockwise as though you are 'stiring the pot' or 'washing machine' to increase the difficulty
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