{"id":1405,"date":"2022-04-22T10:01:00","date_gmt":"2022-04-22T17:01:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1405"},"modified":"2022-04-21T12:26:42","modified_gmt":"2022-04-21T19:26:42","slug":"stability-ball-reverse-plank","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/stability-ball-reverse-plank\/","title":{"rendered":"Day 74 &#8211; Stability Ball Reverse Plank"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1406\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/ball_reverse_plank.jpg\" alt=\"Stability Ball Reverse Plank\" width=\"1024\" height=\"683\" \/><\/p>\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Sit down on the yoga mat with your legs straight.<\/li><li>Place the stability ball behind your back.<\/li><li>Slowly lean backwards. Roll the stability ball backwards while lifting your hips. <\/li><li>Spread your arms for more control on the ball.<\/li><li>Look upwards, and try to straighten your body as much as possible. From the foot, only your heels should be on the floor.<\/li><li>Slowly roll the ball forward and lower your hips to the floor to complete the exercise.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> A softer <a href=\"https:\/\/www.amazon.com\/gp\/search?ie=UTF8&amp;tag=pcauth-20&amp;linkCode=ur2&amp;linkId=8dedce48ca8db810d0dda02e22905608&amp;camp=1789&amp;creative=9325&amp;index=sporting&amp;keywords=stability%20ball\" target=\"_blank\" rel=\"noreferrer noopener sponsored\">stability ball<\/a> will make it easier to do the stability ball reverse plank. The limitation of a softer ball is that you will end up leaning on the ball with a larger part of your upper body, which reduces the effectiveness of the core training.<\/p>\n\n\n\n<p><strong>Goal:<\/strong> Try to lean on the ball with only your upper back. This will require a bit harder stability ball (more inflated). Keep the position for 10 seconds and repeat 10 times.<\/p>\n\n\n\n<p><strong>Variation: <\/strong>If your balance is strong, you can try to keep your arms straitght next to your body.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stability Ball Reverse Plank<\/p>\n","protected":false},"author":2,"featured_media":2882,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,180],"class_list":["post-1405","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-stability-ball","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1405"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1405\/revisions"}],"predecessor-version":[{"id":3462,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1405\/revisions\/3462"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2882"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}