Reverse Ball Plank

Teaching points

• Kneel on your hands and knee, resting your shins and ankles on the ball
  
  
• Push the ball back to lift and straighten your knees
  
  
• Your body should now be in a straight line from shoulders to feet
  
  
• Hold this position for as long as possible, whilst still maintaining good form

Variations and progressions

• To make the exercise easier, have the ball higher up your leg to support your shins

Muscles worked

• Rectus abdominus
  
  
• Transversus abdominus
  
  
• Erector spinae

Alternative exercises

• Plank on a swiss ball
  
  
• Jackknife
  
  
• Plank
  
  
• Side plank

Related injuries

• Abdominal strain
  
  
• Lower back pain