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Ball Pike to Plank

Pretty challenging, but oh so effective.

  • Start in a plank position with your hands directly under your shoulders and your shins on the ball.
  • Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line.
  • On an exhale, pull your abs deeply to your spine and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.
  • Your toes will move onto the top of ball and your back will become perpendicular to the floor, like a handstand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
  • Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.
  • Do two or three sets of 10 reps.

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