Plank on stability ball

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Duration

Average duration per set*: 0:00:37 (h:mm:ss)

Description: Lie on your left side on the floor, supporting your bodyweight on your left elbow, which should be directly under your shoulder. Place the inside of your right foot on a bench. Push your foot down onto the bench to lift your hip slightly off the floor. Straighten 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. Exhale and slowly raise your hip by pushing the inside of your right foot down onto the bench while laterally flexing your waist. Hold the position for a count of two. Inhale and slowly lower your hip back to the starting position. Complete the prescribed number of repetitions. 8. Repeat the entire exercise on your right side.

Exercise ID: 00346

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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