Place both forearms on the exercise ball, shoulder-width apart, and stretch your legs out behind you so that your feet, pelvis and shoulders form a straight line (plank position). Stand on your tiptoes with your feet about hip- to shoulder-width apart, press your elbows actively into the ball and keep your shoulders pulled back and down. Tighten your core and glutes firmly, whilst keeping your gaze directed straight down. Now use your forearms to make slow, controlled and small circular movements on the ball, as if you were stirring a pot. The movement comes exclusively from the shoulder girdle; the torso, pelvis and legs remain completely still and stable. Only make circles as large as you can whilst keeping the lumbar spine in a neutral position and ensuring the lower back does not sag. After a few repetitions, change the direction of the stirring motion.
Attention:
The lumbar spine sags and the body slumps into a hollow back; the buttocks shift far upwards to relieve pressure on the abdominal muscles (roof position); the pelvis wobbles or rotates sharply from side to side with the stirring movements; the shoulder girdle slumps and the shoulder blades protrude upwards like wings; the stirring circles become too large, are performed frantically or with too much momentum, resulting in a loss of control; the breath is held (pressing breathing); the head drops down or is tilted back so that the neck is overextended.
Lighten:
Place your knees on the floor and perform the support with a shortened lever; Position your feet significantly wider than shoulder-width apart to increase your base of support; hold a static forearm plank on the ball without making circular movements; instead of circles, perform only minimal forward and backward movements of a few centimetres.
Harden:
Place your feet very close together or stand with your feet on a narrow Swedish bench; deliberately make the circular movements larger and slow the pace down significantly; hold each position for 2 seconds at the turning points of the movement; wear a weighted vest.
