How to Do Prone Planks With an Exercise Ball


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

Method One of Four:
Getting in the Starting Position

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

  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.
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Tips

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

  • Exercise ball

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