Supine stabilization Plank # 1

Supine stabilization Plank # 1

Sets:2

Repetition:10

Hold:5 Sec.

Get in a plank position with your head and shoulders on a ball. Your knees are bent 90 degrees, your back must be straight, but not arched and your chin must be tucked in.

 
Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction.
Maintain a steady abdominal breathing while you maintain the position keeping your pelvis from dropping.