1 Leg Plank With the Feet on a Stability Ball
Best Abdominal Exercises for Women and Men
Learn all the best abdominal exercises for women and men, and try the free abdominal workouts on this site.
The Stability Ball is a very popular tool for core exercises and abdominal exercises.
Below are 2 variations of the 1 leg plank exercise, utilizing a stability ball. They are both advanced abdominal exercises, so try mastering the regular plank on the floor before trying it on the ball.
1-Leg Plank Variations on a Stability Ball
You can do this exercise from your elbows or your hands. Try them both out and stick with the one you like the most.
Starting Position: Roll yourself out into the push up position on a stability ball until you reach your toes. Keep your hands directly underneath your shoulders.
Form: When you reach the full push up position, engage your abdominals to keep your back stable. Then, slowly lift one foot off the stability ball and hold that position for 10-30 seconds. Switch legs and hold for 10-30 seconds on the other side.
Personal Trainer Tips: You can perform this exercise as an isometric exercise, which means that you would just hold like the instructions above describe. You can do repetitions on one leg at a time or do alternating repetitions on each leg.
If you choose repetitions try 5-15 reps on each leg.
Easier Variation: If you want to make this exercise easier, simply balance on your shins or thighs. When you are all the way on your toes it will be more challenging than if you keep your shin on the ball.
Elbows on the Floor
You can also do one legged planks while holding from your elbows. When your elbows are on the floor, you may feel more muscle work in the shoulders and abdominals.
When your elbows are on the floor be mindful on the position of your neck and lower back. Try to keep a straight line from your ear to your hips.
Remember that these are advanced exercises, so master the basics first, listen to your body, and build up slowly.
Often, men and women choose different exercises for their core, but the best abdominal exercises for women are also the best abdominal exercises for men.
Visit the Picture Directory of Abdominal Exercises to learn more of the best abdominal exercises for women and men or try one of the free abdominal workouts.
Yours in Health
Here's a list of all the abdominal and stomach exercises on this site.
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