"Ball push-aways [or kneeling ball roll outs] are definitely planks with extra core endurance training, because you are using body movement on a stabilization ball. Ball push-aways will help you build remarkable core power!" said Chadwell.
How to do a ball push-away:
- Kneel down with a medium to large stability ball in front of you.
- Place your forearms on the ball and lean into it. Brace your abs by drawing your navel toward your spine.
- To begin the movement, use your forearms to push the ball away from you as far as you can without breaking form.
- Hold this modified plank position for one or two counts.
- Then, begin to slowly return to the starting position by contracting your abs as you pull the ball back towards your knees. This is one repetition.
- You can do sets of these with a desired number of repetitions or complete them in timed sets.