{"id":873,"date":"2011-03-01T11:00:46","date_gmt":"2011-03-01T00:00:46","guid":{"rendered":"http:\/\/www.maxnrgpt.com.au\/blog\/?p=873"},"modified":"2020-07-29T06:55:21","modified_gmt":"2020-07-28T20:55:21","slug":"stability-ball-prone-hold","status":"publish","type":"post","link":"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/stability-ball-prone-hold\/","title":{"rendered":"Stability Ball Prone Hold &#8211; Exercise of the Week"},"content":{"rendered":"<h2><strong>Stability Ball Prone Hold &#8211; <a title=\"Exercise of the Week\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/\">Exercise of the Week<\/a><br \/>\n<\/strong><\/h2>\n<ul>\n<li>This exercise is an advanced version of the standard <a title=\"how to do a prone hold\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/prone-hold\/\">Prone Hold<\/a><\/li>\n<li>Place your hands clasped together on a stability ball and get into a <a title=\"push up description\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/push-up\/\">push up<\/a> position.<\/li>\n<li>Raise your body up in a straight line and rest your body weight on your elbows and toes so that your body forms a straight line from the tops of your shoulders to your heels.<\/li>\n<li>Keep your back straight and your hips up and brace your abs tight.<\/li>\n<li>Try to keep your body in a straight line and your elbows directly under your shoulders on the stability ball.<\/li>\n<li>Initially aim to complete 30-60 seconds.<\/li>\n<li>Once you can do this exercise for 2-minutes keeping good form, increase the difficulty by raising your legs on a platform.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Start.jpg\"><\/a><a href=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Stability-Prone-Hold-Start.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-medium wp-image-875\" title=\"Stability Prone Hold - Start\" src=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Stability-Prone-Hold-Start-300x224.jpg\" alt=\"\" width=\"300\" height=\"224\" srcset=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Stability-Prone-Hold-Start-300x224.jpg 300w, https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Stability-Prone-Hold-Start.jpg 567w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><em>(Click each image for a larger view)<\/em><\/p>\n<p>For more abdominal exercise variations and other great exercises, visit the &#8216;<a title=\"Exercise of the Week\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/\">MaxNRG Exercise of the Week<\/a>&#8216; page or check out or <a title=\"Exercise Video Library\" href=\"https:\/\/www.youtube.com\/user\/MaxNRGpt\" target=\"_blank\" rel=\"noopener noreferrer\">Exercise Video Library<\/a><\/p>\n<p><object classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" width=\"500\" height=\"301\" codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><param name=\"src\" value=\"https:\/\/www.youtube.com\/v\/eakFF8f3-xc?fs=1&amp;hl=en_US\" \/><param name=\"allowfullscreen\" value=\"true\" \/><embed type=\"application\/x-shockwave-flash\" width=\"500\" height=\"301\" src=\"https:\/\/www.youtube.com\/v\/eakFF8f3-xc?fs=1&amp;hl=en_US\" allowscriptaccess=\"always\" allowfullscreen=\"true\"><\/embed><\/object><\/p>\n<p><strong><a title=\"MaxNRG Personal Training\" href=\"https:\/\/www.maxnrgpt.com.au\">MaxNRG Personal Training<\/a> is a mobile personal trainer company in Melbourne, VICTORIA.<\/strong> All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals.  Our goal is provide the best personal training services available in Australia.<\/p>\n<p>To learn more about how we can help you, simply fill out our easy <a title=\"Start personal training\" href=\"https:\/\/www.maxnrgpt.com.au\/contact-us\/enquire\/\">online contact form<\/a> or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.<\/p>\n<p>MaxNRG Personal Training<br \/>\n16 Sherbourne Road, Gladstone Park VIC 3043<br \/>\n0403 741 278<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"TeVfUVekpI\"><p><a href=\"https:\/\/www.maxnrgpt.com.au\/\">Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC&#8221; &#8212; Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC\" src=\"https:\/\/www.maxnrgpt.com.au\/embed\/#?secret=TeVfUVekpI\" data-secret=\"TeVfUVekpI\" width=\"580\" height=\"327\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><br \/>\n<a title=\"personal trainer info\" href=\"https:\/\/maps.google.com.au\/maps\/place?cid=6077966330229891545\">view our local listing for more info &gt;&gt;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stability Ball Prone Hold &#8211; Exercise of the Week This exercise is an advanced version of the standard Prone Hold Place your hands clasped together on a stability ball and get into a push up position. Raise your body up in a straight line and rest your body weight on your elbows and toes so [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[44,228,38],"yst_prominent_words":[337,243,250,241,249,246,247,240,236,362,242,237,248,239,335,313,244,238,254,245],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v14.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stability Ball Prone Hold - Exercise of the Week - Personal Training Melbourne<\/title>\n<meta name=\"description\" content=\"Stability Ball Prone Hold - Exercise of the Week - MaxNRG PT Melbourne Blog\" \/>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/stability-ball-prone-hold\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stability Ball Prone Hold - 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