Mountain Climbers Using the Stability Ball™
Begin with hands (or forearms) on the stability ball and the feet on the floor. The hands (or elbows) should be directly under the shoulders and the feet should be hip-distance apart with the toes tucked under the foot. The pelvis and spine are in neutral alignment and the shoulders are stabilized.
EXHALE While maintaining a neutral pelvis and spine, bend one knee in toward the torso.
INHALE Extend the leg back to the full plank position.
Switch legs returning to the plank each time.
10 to 20 repetitions each leg.
When performing plank, it is important to pay special attention to alignment. Listed below are key elements that should be included in all variations of plank:
- The pelvis and spine are neutral.
- The head is an extension of the spine (line of sight should be on the floor).
- The shoulder blades are in optimal alignment. They should not be popping up or have a valley between them.
- The abdominal muscles are engaged to ensure neutral alignment of the spine.
- The body creates one long line from the ankle to the ear.