In today’s post, I want to share with you an advanced progression of the side plank that challenges both core and shoulder stability. All you need for this side plank variation is a stability ball and an already STRONG core. Note: This variation is very challenging and should only be performed by more advanced athlete’s or individual’s. People with shoulder problems, also might want to consider avoiding this.
- Keep a subtle brace and contraction through abdominal wall and elbow/forearm
- Squeeze the glutes in order to help keep a neutral spine
- Keep the neck and spine in a good neutral alignment
- Place the top shoulder/hand on the opposite shoulder or hip
- Place the top foot out in front of the bottom foot
After assuming into the side plank position onto the stability, try and hold the position for about 15-30 seconds. It’s guaranteed to be a challenge, but if you can hold this position for about 15-30 seconds, this is a great indication that you have superb spinal stability 😉