Here’s A Simple Way to Take Your Plank to the Next Level
If you’ve been incorporating planks into your core workout routine, I’ve got a fun and easy way for you to mix it up – ball squeezes. Adding in this simple addition to your plank workouts will challenge your muscles differently than ordinary planks will. All you need to get started is an inflatable ball, yoga block or pillow. So, grab one of those things and give these two plank variations a try!
*If you want to purchase a small ball to use at home, this one is the perfect size.*
When doing your planks, place a ball, yoga block or pillow between your thighs and just above your knees. Squeeze the ball as tight as possible and set yourself up in a forearm plank position. While maintaining a neutral spine, hold your plank and the ball squeeze for one minute or as long as you can with while keeping good form.
Ball Squeeze with a pulse
For your second exercise, keep the ball between your thighs and come into a forearm plank position. This time, instead of keeping a tight squeeze on the ball, block, or pillow squeeze the ball and hold it for one second, release the squeeze on the ball and repeat. Do 15-25 squeezes then take a break.
Why is this such a great exercise to try?
Adding a squeeze will engage your adductors and inner quadricep muscles (the vastus medialis). You may also find that when you squeeze the ball you are able to activate the deeper muscles of your abdominal wall a little differently than you do when performing a regular plank.
You can also use this same piece of equipment for glute work!
Bonus: If you’re looking for some glute exercises to incorporate into your next strength workout click here.
Shannon @GirlsGotSole says
Great idea, will be trying this once I get my daily planks back up and going next month! I know when I do a plank every day, I notice I feel stronger.
Ankita Roy says
Good idea to activate deeper walls of abdominal muscles. No gym equipment is required for this. It seems a great idea of exercising without any gym equipment.
Holly Martin says
I consider planks to be one of the best exercises to build up isometric strength and engage the core. This exercise looks quite interesting and I will definitely add this variation to my routine.”
Nathan Pennington says
Great article Jess and I will definitely add in the additional tips you shared here with my own abdominal workouts. I never considered adding a ball into doing planks. Thanks for the informative post.