Abdominal Plank With Single-Leg Stability on Swiss Ball & Upper Body Lock

Description

Sit on a ball with your thighs parallel to the floor, your feet flat on the ground, and your back in a neutral position (slightly arched). Hold a Pilates ring between your hands. Activate your lower abdominals (transverse abdominis) by pulling in your navel and contracting the pelvic floor muscles to about 20 to 30% of their maximum contraction. While maintaining constant belly breathing, extend one leg until you feel a stretch, while keeping your back and pelvis still. At the same time, squeeze the Pilates ring between your hands, keeping your elbows close to your body and bent at 90 degrees. Ensure the ball remains stable and does not move during the exercise. Lower the leg back down and gently release the Pilates ring after the recommended time.

Settings

Equipment

Pilates RingSwissBall

Positions

Seated

Muscle groups

Lumbar flexors