Stability Ball Plank
Intermediate (5/10)Stability Ball
Position: QuadrupedEnergy: 5/10~45s
Cueing
Forearms on ball, legs extended; maintain straight line head to heels; breathe steadily; ball challenges stabilizers.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Knees on floor; hold for 10 seconds; hands on ball instead of forearms.
Progressions
Add leg lifts; stir the pot (small circles with arms); increase time.
Common Errors
Hiking hips; sagging lower back; head dropping.
Contraindications
- Wrist Sensitivity
