Plank on stability ball
The stability ball front plank is a core-strengthening exercise that enhances stability and balance. This workout primarily activates the rectus abdominis, obliques, and transverse abdominis, while also engaging the shoulders, arms, and glutes. Athletes can benefit from this exercise through improved core stability, which is essential for maintaining proper posture and preventing injuries during high-impact activities. The use of a stability ball introduces an element of instability, further challenging the core and enhancing muscular coordination and control.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Duration |
Community Averages
0:00:37
Avg. duration
Popularity
* Based on data from the Blaze community
Description
- 1Lie on your left side on the floor, supporting your bodyweight on your left elbow, which should be directly under your shoulder.
- 2Place the inside of your right foot on a bench. Push your foot down onto the bench to lift your hip slightly off the floor.
- 3Straighten your body and legs. Your left foot should be under the bench, and your bodyweight should now be supported by your left elbow and right foot.
- 4Exhale and slowly raise your hip by pushing the inside of your right foot down onto the bench while laterally flexing your waist.
- 5Hold the position for a count of two.
- 6Inhale and slowly lower your hip back to the starting position.
- 7Complete the prescribed number of repetitions.
- 88. Repeat the entire exercise on your right side.
Tips & Tricks
Engage Your Core: Actively engage your core muscles to maintain stability and support your lower back. This will not only enhance the effectiveness of the exercise but also prevent any potential lower back strain.
Align Your Body: Ensure your body forms a straight line from your head to your heels. Avoid sagging your hips or raising them too high, as maintaining proper alignment is key to maximizing core engagement.
Control Your Breathing: Keep your breathing steady and controlled. Exhale as you engage your core to stabilize yourself and inhale deeply to maintain focus and balance.
Start with Short Durations: If you’re new to using a stability ball, start with shorter durations like 15-20 seconds. Gradually increase the time as you build strength and stability.
Maintain Proper Hand Position: Place your hands or elbows directly under your shoulders. This alignment helps distribute your weight evenly and keeps your shoulders protected.
Stay Focused on a Point: Pick a spot on the floor or in front of you to focus on. This helps with balance and reduces the chance of wobbling on the stability ball.
Use a Non-Slip Surface: Make sure the stability ball is placed on a non-slip surface to prevent any unintended movement that could lead to injury.
Consistency is Key: Incorporate this exercise regularly into your routine to build endurance and core strength over time.
Warm-Up First: Always perform a proper warm-up to get your muscles ready and reduce the risk of injury. Dynamic stretches and light cardio are good choices.
Listen to Your Body: If you feel any discomfort or pain, especially in your lower back or shoulders, stop immediately and assess your form. Adjustments may be necessary to maintain proper alignment and technique.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
