Difficulty level: Expert
Target Muscle: Abdominals
Equipment: Stability Ball
Instructions for proper form
1. Start by placing your feet on a stability ball, ensuring that your body is in a straight line from head to heels. 2. Engage your core muscles to keep your spine neutral and avoid sagging or arching your back. 3. Position your body in a prone position, resting on your forearms with elbows directly under your shoulders. 4. Maintain balance by activating your abdominals while keeping your hips level. 5. While keeping your body stable, lift one arm off the ground, extending it straight out in front of you. 6. Hold this position while keeping your hips and torso stable for the desired duration. 7. Alternate lifting arms to complete repetitions. 8. Focus on your breathing; inhale deeply as you lift your arm, and exhale as you hold the position.
Common mistakes to avoid
1. Allowing your hips to sag or rise, which can strain your back. 2. Holding your breath; this can cause unnecessary tension. 3. Not keeping your elbows under your shoulders, leading to shoulder strain. 4. Rushing through the movement instead of maintaining controlled movements.
Benefits
Specific benefits of the exercise
1. Improves core stability and strength, specifically targeting the rectus abdominis. 2. Enhances shoulder stability as you support your weight on one arm. 3. Trains anti-rotational and anti-extension strength, which are essential for functional movements.
Expected results and timeframe
With consistent practice, you can expect improved core strength and stability in approximately 4-6 weeks, along with greater control in other exercises and day-to-day activities..
Who this exercise is best for
This exercise is best for advanced fitness enthusiasts or athletes looking to enhance their core stability and improve performance in sports requiring single-arm stability and coordination.
Scientific studies supporting its effectiveness
Research supporting core stabilization exercises shows that they not only improve muscular endurance but also enhance functional performance and injury prevention in athletes (Vera-Garcia et al., 2010).
Variations
Beginner modifications
For beginners, perform the plank with both feet on the ground and keep both forearms on the ground to improve stability before progressing to one arm and elevating the feet.
Advanced progressions
Advanced variations include adding a resistance band to the elevated arm or performing a single-arm row in the plank position to increase the challenge.
Integrations
Complementary exercises
Complement this exercise with exercises like bird-dogs, stability ball pass, and medicine ball slams to further enhance core stability.
Super set recommendations
Super set this exercise with a challenging upper body exercise like push-ups or a triceps dip for effective upper body and core training.
Sample workout routines
Incorporate this exercise into a core-focused workout routine including planks, Russian twists, and hanging leg raises for a comprehensive session.
Exercise combinations
Combine this exercise with other stability and core exercises, such as stability ball roll-outs and side planks for a complete core workout.
Best time to do this exercise in your workout
This exercise should be performed in the middle of your workout after warming up and doing compound lifts, as your core needs to be activated and stable to maintain form.