Ball Planks with Forward and Backwards Rolls
Best Core Exercises for Women and Men

This site has pictures of all the best core exercises for women and men, and you can try the free core workouts on this site.

Stability Ball Planks with Forwards and Backwards Rolls

Starting Position: Begin by placing your elbows on the stability ball, and then walk your feet backwards until you get to the full plank position.

Form: When you reach the full plank position, engage your abdominals to keep your back stable. Then, while keeping your body in a straight line, slowly roll your elbows forwards a few inches. Hold just for a brief second and then slowly roll your elbows backwards a few inches.

Perform 5-15 repetitions moving forwards and backwards.

best ab exercises
best ab exercises
best ab exercises

Personal Trainer Tips: When you first try this exercise, use a small range of motion, and slightly increase the range of motion as your core strength improves. If you move too far away from the center, you may lose control of the ball.

Before trying this exercise, master regular planks with the elbows on the ball.

If you like this exercise and can do it with good form, you can also try side elbow rolls from the plank position.


This is an advanced core exercise, so listen to your body and build up slowly. The plank and all the plank variations are among the best core exercises.

Often, men and women choose different exercises for their core, but the best core exercises for women are also the best core exercises for men.

Visit the Picture Directory of Abdominal Exercises to learn more of the best core exercises for women and men or try one of the free core workouts.

Read about 14 Core Training Tips and How Core Exercises can Give You a Better Body.

Yours in Health
Dr. Charles PT/PT

Here's a list of all the abdominal exercises and core exercises on this site.

P.S. Check out my Core Workout Video!

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Click to learn more about the core training.

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