Core & Mobility

Balance, stability and mobility for your entire body.


  1. Upward Plank Pose

    upward plank pose

    Start laying down on your back and place the ball under your feet. Use abs, back, leg and butt muscles to lift your hips up. Hold your body in a straight line from head to feet. Hold your legs together if possible.

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  2. Hip Lift Feet on Ball

    hip lift feet on ball

    Begin laying on your back with the ball placed one foot from your butt. Place feet on ball an lift your hips up by activating the muscles on the back side of your body. Lift up to a straight line from shoulders to knees. Reverse slowly and lower.

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  3. Ball Pike Plank

    ball pike plank

    Place yourself in plank position with your thighs or feet on a training ball. Pull your navel towards your spine and tighten the "corset" (abdominal muscles you use when you cough for example). So, the starting position is a regular plank with feet or thighs placed on the ball. Now, make a pike with your butt and exhale forcefully while tightening the abdominal muscles even more - so that the butt moves 6-12 inches in the direction of the roof. Use the abs power as you exhale so that the butt goes up, thinking that someone lifts up the tail at the same time. Pull your belly button toward the spine even more to get the power of the abdominal muscles in sync with the powerful exhalation. Return to starting position (the plank) as breathing in, while keeping abs tight (be careful not to go too deep with the stomach, that can cause back pain).

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Core & Mobility is 1 of 33 workout routines in Poworkout Ball & Band.

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