Rest on your forearms on two exercise balls, legs straight, feet hip-width apart. Actively engage your entire body (core, glutes, legs). Roll the balls forward slowly and in a controlled manner (your body will gradually extend as you do so). Stop briefly at the point where you can no longer maintain the tension, then roll back to the starting position. The entire movement should be slow and controlled (no momentum) and the body should remain in a stable line.
Attention:
Do not arch your back when rolling forward; do not lift your bottom too high or let it drop, do not roll too quickly (momentum rather than control), do not let your shoulders roll inwards, do not rely solely on your arms (instead of your core – incorrect movement pattern), do not roll too far forward (loss of control in the lower back).
Lighten:
Smaller rolling motion (just slightly forwards and backwards); keep your knees on the floor instead of your feet (knee plank rollout); start with the ball closer to your body; perform the exercise using a gym ball.
Harden:
Roll further forwards (greater leverage); stand on one leg or with feet closer together; slow down the eccentric phase; hold the stretched position; use a high plank position instead of a forearm plank.
