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wikiHow to Do Side Planks With an Exercise Ball

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

This high-intensity variation of a side plank modifies the stretch just enough to strengthen your entire core in addition to your obliques and rectus abdominis.

1
Getting in the Starting Position

  1. 1
    Put your in an open area. You should have plenty of free space to move around, and all sharp/heavy objects should be removed so as to minimize the potential for accidents.
  2. 2
    Kneel on an exercise mat with the next to you. It doesn't matter which side the ball is on first since you'll eventually work out both sides for this exercise.
  3. 3
    Lower your upper body to drape over the exercise ball. You should be able to lower your arm to touch the floor. If you can’t, rest your arm across the ball instead.

2
Performing the Exercise

  1. 1
    Lift your hips until your body is in a straight line, while leaning sideways on the ball. If it is difficult to keep the ball stable like that, move your lower foot back and rest your upper foot on the floor.
  2. 2
    Hold that position for about 10 seconds, then gradually turn to the other side and repeat for the specified number of sets.

3
Advanced Version

  1. 1
    During the duration of the plank, lift your upper leg up and hold it in that position.
  2. 2
    Hold the pose for increasing amounts of time.

4
Frequency

  1. 1
    Do 5 to 10 repetitions of this exercise on each side. 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.

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    Tips

    • You can also rest your knee on the floor for an easier workout.
    • For an easier workout, place the ball between a couple chairs or ask someone to hold it to keep the ball more stable.
    • The benefits of these exercises are increased strength and flexibility in your abdominal muscles.

    Warnings

    • Make sure to not use a weight that is too heavy, as this can strain your elbows.
    • Potential injuries that may be incurred if this exercise is performed incorrectly are elbow strains.

    Things You Need

    • Exercise ball
    • Exercise mat

    Article Info

    Categories: Personal Fitness

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