Stability Ball Plank

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior
• External Oblique
• Internal Oblique

Holds

• Erector Spinae
• Gluteus Maximus
• Triceps

Equipment

• Stability Ball

Technique

1. Kneel behind a stability ball and place your forearms on top of it.
2. Roll the ball forward as you step your feet back into a plank.
3. Brace the abs and squeeze the glutes so the body forms a straight line.
4. Hold for time, keeping the ball steady.
5. Lower the knees to finish.

Cues

• Press the forearms into the ball to keep it still.
• Keep the body in one line from head to heels.
• Use a wider foot position if the ball feels unstable.

Common mistakes

• Letting the hips sag.
• Letting the ball roll around too much.
• Shrugging the shoulders up to the ears.

Alternatives

• Plank
• Stability Ball Rollout