If you want to strengthen your core or torso muscles, familiarize yourself with the plank move, the bicycle maneuver and exercises that incorporate the stability ball. The plank and bicycle exercise require no equipment and can be performed just about anywhere. Originally developed by a physical therapist for rehabilitation purposes, the stability ball offers a variety of exercise options that not only target your core, but also support your neck and spine.
Front Elbow Plank
The plank is an effective core strengthening exercise because it simultaneously works the abdominals and the erector spinae or back muscles equally and efficiently with one move. To perform this exercise, position yourself on a mat on your forearms and toes with your palms pressed down. Align your body in one straight line from your head to your heels, keeping your torso stiff with your abs tucked in. Don't allow your spine to arch or your buttocks to lift up in the air. Hold the position as you breathe normally for five to 10 seconds. Relax back down to the floor. Perform planks for three to five sets of five to 10 seconds. To increase the level of difficulty and place more stress on the core, raise one foot off the floor as you perform the plank.
Bicycle Maneuver
The bicycle maneuver has been ranked as the most efficient abdominal exercise by the American Council on Exercise. This exercise targets your abdominal wall as well as your obliques or waist muscles. To perform the bicycle maneuver correctly, lie on the floor with your lower back pressed down. Place both hands gently behind your head with your elbows open wide and lined up with your ears. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Lift your shoulder blades up off the ground and bring your right elbow to your left knee, then your left elbow to your right knee. Continue the alternating bicycle motion for 20 repetitions. Rest and try for two to three more sets.
Stability Ball Plank With Knee Tucks
The stability ball plank, like the elbow plank, utilizes all the muscles in the trunk in one efficient move. Adding knee tucks with the ball plank strengthens the deeper or transverse abs but also targets muscles in the legs. To begin this combination core exercise, lie on a stability ball on your stomach with your hands on the floor in front of you placed shoulder-width apart. Slowly walk your body out in front of the ball, keeping your torso stiff and your abs tucked in. When you are fully extended with only your shins and feet remaining on the top of the ball, pause and hold the high plank position. Next, perform the knee tuck by curling up your lower back toward the ceiling and pulling your knees toward your chest. Your knees should end up positioned under your hips with your shins pressed over the top of the ball. Hold this position briefly and extend the ball back out into the high plank position. Perform 10 to 20 knee tucks. Finish by holding the ball plank position for 10 to 20 seconds.
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