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How to do Plank w/ Ball Rollout:

• Step 1: 20 Seconds Right Hand/20 Seconds Left Hand = 1 Set.
• Step 2: Use a basketball or a medicine ball for this exercise.
• Step 3: Come to a plank position on one arm with your torso and hips completely flat. With the non grounded arm roll the ball out to the side until your arm is completely extended. Bring it back towards your body, then roll the ball straight forward.
• Step 4: Don't allow your body to move when you roll the ball away from your body. If you do this exercise correctly you should be able to place a cup of water on your back and it won't spill. You don't have to actually try this, but the "cup of water test" is a good visualization for how flat your back should remain throughout the exercise.

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Details

plank w/ ball rollout is a calisthenics and pilates exercise that primarily targets the abs ...more