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PL ANK IT OUT Stability Ball Knee Drive
BY C ASI RYNKOWKI • Photos by Rachel McCarty
THE PLANK IS ONE OF THE BEST core and full body exercises. From your neck to your toes, you engage every muscle to keep your body in position. Take that plank, put it on an unstable surface with added movement and you’ve created a super functional exercise that is perfect for SUP cross training. This exercise is called the stability ball knee drive. It’s harder than a plank and includes your hip flexors, all while honing your balance. Although this is an advanced exercise, it can easily be modified or broken down into stages for people at any fitness level. step 1
Begin in plank position against the stability ball. Your forearms should be centered on the ball and your weight distributed between your shoulders and balls of your feet. Choose a wide foot stance for more stability or bring your feet together for a balance challenge. Focus on keeping all of your muscle groups strong and engaged, and remember to maintain a neutral neck position with eyes gazing down. step 2
If you can hold this position for 30 seconds, you’re ready to start your knee drives. While maintaining a tight plank position, bring one knee towards the ball and then return it to its starting position. It’s important to keep your hips square with the floor throughout the entire knee drive movement. If you can’t maintain a strong plank for 30 seconds, work on extending your time in this position during each workout. step 3
Complete ten or more reps, or continue until failure. Repeat this movement with the opposite leg.
Casi Rynkowki is an AFAA certified personal trainer, ACA level 2 SUP instructor and SUP Fit Instructor for Eastern Mountain Sports School. She’s also a Werner Team Paddler, BIC Ambassador and Sweet Waterwear Ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at crynkowski@ gmail.com and on Facebook and Instagram.
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