The traditional plank exercise
is an excellent stabilization exercise that involves almost every muscle in the body with a focus on the abs and back. This version involves propping the feet on a ball and lifting the legs, one at a time, to add intensity to the exercise. To modify, place the ball under the shins or upper thighs.
- Place the ball under the shins or toes (harder) and the hands about shoulder-width apart on the floor.
- Contract the abs to hold the body in a straight line from head to toe.
- Keeping the abs contracted, lift the right leg off the ball a few inches, hold for a few seconds and lower. Repeat on the left leg, alternating feet for 8-16 reps on each side.