Demo & instructions
Stability Ball Plank
Also known as: Swiss Ball Plank, Forearms-on-Ball Plank, Ball Plank
Instructions
A forearm plank held with your elbows on a ball. The ball constantly tries to roll, so your midsection has to work harder than on the floor to keep your body still and straight.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Kneel behind the ball and rest your forearms on top of it with your hands clasped.
- 2Step your feet back one at a time until your body forms a straight line from head to heels.
- 3Set your feet about hip-width apart; a wider stance makes balancing easier.
Execution
- 1Press your forearms down into the ball and keep your elbows under your shoulders.
- 2Tighten your abs and squeeze your glutes so your hips stay level with your shoulders.
Target
Equipment
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
