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wikiHow to Do Prone Planks With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This medium intensity variation of a prone plank will increase your abdominal strength.

Getting in the Starting Position

  1. 1
    Set your in a vacated area. Make sure you are securely planted on the ball before proceeding.
  2. 2
    Kneel on an exercise mat with the in front of you.
  3. 3
    Rest your forearms on the exercise ball.

Performing the Exercise

  1. 1
    Raise your knees so that you are in a push-up position, with your body straight.
    • Hold that position for about 30 seconds. Try to keep your body as still and stable as possible. Don’t let your hips drop down towards the floor.

Advanced Version

  1. 1
    For a more intense workout, hold the position for as long as you can. Try to work up to a couple minutes.


  1. 1
    Do 5 to 10 repetitions of this. Aim to do about 1 to 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in your abdominal muscles.

    Things You Need

    • Exercise ball

    Article Info

    Categories: Personal Fitness

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