Kneeling ball plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling ball plank )

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Name of exercise  AROM lumbar kneeling plank w/ball
Other names of exercise Kneeling ball plank
Description of exercise The kneeling ball plank exercise is a variation of the traditional plank exercise that utilizes a stability ball to increase the challenge and effectiveness of the movement. To perform this exercise, start by kneeling on a mat with your forearms resting on a stability ball. Engage your core muscles and lift your knees off the ground, creating a straight line from your head to your knees. Hold this position for 30-60 seconds, focusing on keeping your body stable and avoiding any movement in the ball. This exercise helps to strengthen the core, shoulders, and back muscles, while also improving balance and stability. It can be modified for beginners by starting with the knees on the ground and gradually progressing to the full plank position.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Start in tall kneeling position with forearms on ball.
  • Move body forward, keeping trunk straight until body is at 45 degrees, keeping knees bent so feet lift off of floor.
  • Hold, return to start position and repeat.

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    Video Tutorial

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Core strengthening
  • Improved balance
  • Increased flexibility
  • Enhanced posture
  • Improved coordination
  • Engages multiple muscle groups
  • Can be modified for different fitness levels
  • Low-impact exercise
  • Can be done anywhere
  • Helps prevent back pain

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The kneeling ball plank exercise is generally a safe and effective exercise for strengthening the core muscles. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any existing injuries or conditions that affect your wrists, shoulders, or back, it is important to consult with a healthcare professional before attempting this exercise. The kneeling position can put pressure on these areas and aggravate any existing issues.Additionally, if you are pregnant, it is recommended to avoid this exercise as it can put strain on the abdominal muscles and pelvic floor.If you experience any pain or discomfort while performing the kneeling ball plank, it is important to stop immediately and reassess your form or consult with a professional.Lastly, if you are new to exercise or have a weak core, it may be best to start with simpler core exercises before attempting the kneeling ball plank. This will help prevent injury and allow you to build up strength gradually.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a stable and non-slip exercise mat
  • Keep your wrists in line with your shoulders
  • Engage your core muscles throughout the exercise
  • Keep your neck and spine in a neutral position
  • Do not arch your back or let your hips sag
  • Breathe evenly and avoid holding your breath
  • Avoid locking your elbows
  • Start with shorter holds and gradually increase the duration
  • Listen to your body and stop if you feel any pain
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • obesity
  • diabetes
  • heart disease
  • high blood pressure
  • fibromyalgia
  • chronic pain
  • multiple sclerosis

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    Frequently asked questions

     

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