Chiropractor Chandler AZ

Advanced Plank and Core Exercises

Core strengthening exercises can be safely performed at home. We always recommend starting with the easier exercises and progressing to the more strenuous and intense. Advanced exercises for increasing core strength, namely the rectus abdominis, internal oblique, external oblique, and transverse abdominus, include planking on an unstable surface.

We have used exercise balls in the past to increase instability, especially with bridging exercises. The unstable ball requires your core muscles to work harder to stabilize. We can place the exercise ball under our hands or feet. In addition we can change the angles by elevating our hands or feet on a different services. We can use a vibration plate to enhance the difficulty of the exercises.

All the exercises we have performed on the ground are significantly harder when incorporating an unstable exercise ball. Each exercise should be slowly increased in time and sets. We want you to work hard during the exercise, but we do not want to strain the back in the process.

Plank Positions on the Ground

Anterior Plank with Ball and Vibration Unit

The ball is unstable enough, and your core will feel it quickly. The vibration plate shakes and further knocks you off balance, requiring your core muscles to respond. The addition of a vibration plate makes any exercise more difficult.

Anterior Plank with Two Exercise Balls

Two exercise balls are tough (actually, a little tougher than my core can handle). Notice how my pelvis drops and I cannot maintain a completely straight back. It was difficult enough to stay balanced, but I need more core strengthening for this exercise.

Modified Lateral Ball Plank

Lateral planks can be difficult enough, but try it on an exercise ball. The modified foot position is the best way to start. Offsetting the feet creates slightly more stability. After mastering this position, try having the bottom foot only touching the ground. It can be made more difficult by raising the top leg in the air.

For more knee exercises, please visit the Knee Exercises AZ page.

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