“For the Core”
I love the challenge of combination moves, this advanced core workout using a stability ball starts and end with an elevated plank and combines; knee tucks, pikes and mountain climbers. It is a tough move; to begin with, be sure you can perform an elevated plank with your feet on a stability ball and your arms on a bench with good form. Next, practice the knee tucks, pikes and finally the mountain climbers individually. Once you have mastered good form on each exercise – put it all together, start with 3 to 5 reps of each exercise and work up to 10, hold the elevated plank for :15 to :30 at the beginning and the end of the move.
Do it Right:
Elevated Stability Ball Plank
- Position body in plank position w/elbows on a bench and toes on a stability ball, keep elbows directly under shoulders, body in a straight line and neck & head neutral
- Hold position for as long as you can with good form
Knee Tucks
- From elevated plank position contract your abdominals, pull knees in and roll the stability ball towards your chest, pause for a moment then extend knees back to starting position
Pike
- From elevated plank position, contract your abdominals and lift your hips up as high as possible while pulling the stability in towards your chest, pause at the top then lower back to starting position
Mountain Climbers
- From elevated plank position, contract abdominals & bring left knee toward left elbow, keeping body in a straight line and shoulders & hips parallel to floor
- Extend left leg back to starting position, repeat w/ right knee to complete 1 rep
WARNING: You must consult your physician before you begin this or any other exercise program
