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Plank With Leg Lift on Exercise Ball

Triple Duty: Ball Planks With Leg Lifts

If you're looking to work your backside while toning your arms and abs, this ball exercise is for you. Holding the plank gives your arms a nice workout; while keeping steady on the ball, as you lift your leg, kicks your core into high gear.

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  • Lie your belly onto an exercise ball, and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders.
  • Draw your navel toward your spine to engage your abs and stabilize your torso.
  • Lift your left leg up, squeezing your glute, then slowly lower your leg back onto the ball. Switch sides and lift the right leg keeping your pelvis square. This counts as one repetition. Complete three sets of 10 to 12 reps.
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Selfseeds Selfseeds 3 years
The physio ball and all of the variations are so awesome for requiring presence while training!!
pilateschick pilateschick 3 years
if you want to try on your elbows/forearms, try it with a smaller ball, like a slomo ball or a bender ball, something that keeps your body even and doesn't elevate your legs higher than your head. Should work just as well until you get the strength back in your wrist. You can also do it without the ball altogether from an elbow plank, just do simple leg lifts in low plan
syako syako 7 years
I severely sprained my wrist a few months ago and can still barely put any pressure on it. :(
sunshinepointe sunshinepointe 7 years
^ What about taking a pair of dumbbells and placing them on the floor and gripping the middle? I find pushups and planks easier doing this than the palm method.
syako syako 7 years
Do you think I can do this without my wrists? With my forearms on the floor.
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