00:00Now we're going to do a plank on a ball with abduction and pike.
00:04You will get into a plank position with your forearms resting on the ball.
00:08and a resistance band just above the knees.
00:12Engage your core and keep your body aligned.
00:14From here, open one foot to the side, return to the center and repeat with the other.
00:19always maintaining tension on the band and preventing the hip from swaying.
00:22Then, in the same plank position, you're going to do a side-to-side movement.
00:25letting your hips drop from side to side, preventing your weight from carrying you away.
00:30And in the same plank position, you're going to raise your hips upwards, forming a pike.
00:33and bringing the abdomen inwards and maintaining control of the movement.
00:36Lower yourself slowly until you return to the initial plank position.
00:39Repeat each exercise for 30 seconds.
00:42You have to repeat this entire combo for a minute and a half without breaks.
