Continuing with our series of exercises using an exercise ball (also called a stability ball), this week we’re adding planks to the mix.
- Start by kneeling on the floor, and lean forward to where your stomach and hips are leaning on the ball.
- Walk your hands forward, so the ball ends up at your ankles.
- You’ll be in a push-up position.
- Lower yourself onto your elbows, with your palms facing the ground (see image below).
- Ensure that your shoulders, back, and feet are in as much of a straight line as possible- avoid letting your hips drop.
- Maintain this position for as long as possible- the goal being to complete a full minute initially, onto 2-3 minutes. It may be that you have to initially start with 10-20 seconds and slowly add time.
How’s this for motivation- this past week, a 71 year-old man in Minnesota broke the world record for his age for the longest plank at. . . .(wait for it). . . 38 MINUTES! I think many would argue that long of a plank is beyond impressive for any age.
Please speak to your provider before starting any new exercise regimen.