20 Plank Exercises to Do at Home

The key to working your abs during this movement: Maintain a strong posture by pressing the ball with your arms, squeezing your butt, and bending your legs.

With your arms and elbows on the ball, bend your hands and knees in front of the fixed ball. Move the ball forward to spread the legs and position the arm board on the ball, fingers tucked. Your shoulders should be straight at the elbows, the chest should be raised with the ball, and the neck should be aligned with the spine. Tie your abs and push the pelvis slightly forward. Draw small circles on the right side with the arms, as if shaking the vessel. Keep the hips steady. Go 20 to 30 seconds in each direction.

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