How To Do A Reverse Plank With A Balance Ball Video

Great workout for back and shoulders. Learn exercises and stretches for your workout routine in this fitness video.

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Guide to choosing right balance ball size
Get back and legs in a straight line
Place 1 foot at a time on the balance ball
Keep head even with hands

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I am going to demonstrate how to do a reverse plank using the stability ball. Size of the ball depends on your height so you want to make sure that you research that. Smaller frame people, 5'4" and under are about 55 cm. If you are 5'5" and above to about 5'8" or 5'9" you are a 65, and anything taller than a 5'9" should be about 75 cm. So we're going to take the feet, place one foot up at a time on top of your stability ball, then you want to make sure that your hands are secure on the floor, shoulder width apart, no wider. You're going to pop that opposite foot up on top of the ball. You're holding your plank like we would with your regular plank, elbows should be soft, try not to lock out your elbows. Again, we want the head to lengthen down the spine. We're trying to get your back and your legs in a straight line, so we want to avoid dropping the pelvis so that your stomach goes down putting pressure in your lower back, and we would avoid the bottom going up in the air. It's a nice flat straight line from your head all the way down to your toes. You're engaging core muscles, stomach all the way through your back, shoulder blades down the spine, neck is long. Things to remember: Your setup: Number 1, hands need to be secure on the mat, place one foot up at a time, push up into your position. Step 2, you want to make sure that your back does not hyperextend, dropping it all the way down, keep it even, nice and strong parallel. Step 3, make sure that your head does not go way over your hands, putting pressure on your shoulders. You need to be about even with your hands, and you are maintaining this four about 30 seconds if possible, minimum 5 seconds. So just go to where you're comfortable and you're holding this, repeating two to three times. This is how you do your reverse plank.

How to Do a Reverse Plank With a Balance Ball Video

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