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DYNAMIC UNSTABLE PLANK ON BALL

primary muscle: core

supporting muscles: abs. Iow back. hips

In-Out Plank on Elbows

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Knee Tucks

Pikę Ups

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One Leg Plank (Feet on Bali)

One Leg Knee Tucks

Having just one leg on the exercise bali inereases the difficulty to both balance on 3 points and to ankle, knee and hip stability of the leg on the bali to maintain body alignment and balance. Altemating legs on the bali further inereases the challenge to all of the core muscles. particularly the hips and transverse. as bodyweight shifts from side to side.

The 'easiest' of the dynamie exercise bali planks with U points of contact to balance. this variation puts a focus on the upper body stability by placing the bali underthe elbows. meaning the scapula (shoulder blades) are working to stabilize and maintain body alignment throughout the movement. By rolling the bali in and out. the shoulders have to work extra hard as the arm angle changes. and along with the other core muscles. to maintain body alignment as the centre of gravity changes lengthwise and the core. particularly the abs. are extended (similarto an ab wheel). This exercise can be madę morę difficult by placing feet on a bench and getting body parallel to the ground.

Placing the bali under the feet makes the hips. knees and ankles have to work harder to maintain body alignment and balance from side to side. while rolling it in and out makes those same joints work extra hard as the load shifts through the legs with the movement. There is an inereased challenge to the hips. torso and shoulders as the bali moves in and out and bodyweight along with centre of gravity shifts lengthwise.

Bending at the hips and 'piking up‘ to roli the bali in is even morę of a challenge to the core to lift the waist in the air. the shoulders with the arm angle changing. and the hips to maintain balance on the bali as the leg angle changes and the bali can roli in any direction. The entire core is further challenged as the centre of gravity changes with hips elevated. then has to work to maintain the body alignment and balance as hips are lowered and bodyweight is evenly distributed lengthwise again.

The most difficult variation of the dynamie exercise bali plank as you are balancing on 3 points while shifting weight both side to side and lengthwise as the bali rolls in and out. This constantly shifting centre of gravity. in addition to altemating which leg is on the bali inereases the challenge for shoulders and torso to maintain body alignment and balance. With the lower body weight being born by one leg on the bali and constantly shifting throughout the legs muscles through the movement. hip. knee and ankle stability is also optimally challenged. All together. the level of balance and stability required to execute this exercise makes for a high degree of difficulty.

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