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Stability Ball Front Plank

Exercise Profile

Body PartWaist
EquipmentStability ball
Primary Muscles
Secondary Muscles
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Introduction to the Stability Ball Front Plank

The Stability Ball Front Plank is a core-strengthening exercise that targets the abs, back, and shoulders, enhancing overall body stability and balance. It's an excellent workout for individuals of all fitness levels, particularly those seeking to improve their core strength and posture. By incorporating this exercise into your routine, you can increase your body control, boost functional fitness, and reduce the risk of injury in daily activities and other workouts.

Performing the: A Step-by-Step Tutorial Stability Ball Front Plank

  • Slowly roll the ball forward while walking your legs behind you until your body is in a straight line from your head to your heels, forming a plank position.
  • Make sure your feet are hip-width apart, your back is straight, and your core is engaged.
  • Hold this position for as long as you can, aiming for 30 seconds to a minute, while maintaining proper form and breathing steadily.
  • After holding the position, carefully roll the ball back towards your knees, returning to the starting position. Repeat the exercise as many times as recommended.

Tips for Performing Stability Ball Front Plank

  • Engage Your Core: One of the common mistakes people make is not engaging their core while performing this exercise. Always keep your abs tight, as this will help maintain your body balance and also strengthen your core muscles.
  • Keep Your Neck Neutral: Avoid straining your neck by looking too far up or down. Your gaze should be slightly in front of the ball to keep your neck in a neutral position.
  • Maintain Proper Form: Don't let your hips sag or lift too high. Both these positions can put unnecessary strain on your lower back. Instead, aim to keep your body in a straight line for the duration

Stability Ball Front Plank FAQs

Can beginners do the Stability Ball Front Plank?

Yes, beginners can do the Stability Ball Front Plank exercise. However, it is important to start slowly and maintain proper form to prevent injury. This exercise can be challenging because it requires strength and balance, so it's recommended to start with shorter periods of time and gradually increase as strength and endurance improve. If there is any discomfort or pain, it's best to stop and consult with a fitness professional.

What are common variations of the Stability Ball Front Plank?

  • Stability Ball Plank with Leg Lift: While holding the plank position on the stability ball, lift one leg off the ground and hold it for a few seconds, then switch to the other leg. This variation targets the glutes and lower back.
  • Stability Ball Plank with Arm Lift: Similar to the leg lift, this variation involves lifting one arm off the ground while maintaining the plank position on the stability ball, which increases the challenge to your core and balance.
  • Stability Ball Plank with Ball Roll: In this variation, while in the plank position, you roll the ball slightly forward and then back using your forearms, which increases the intensity of the core workout.
  • Stability Ball Plank with Side Rotation: This involves holding the plank position on the stability ball and then

What are good complementing exercises for the Stability Ball Front Plank?

  • Stability Ball Jackknife: This exercise complements the Stability Ball Front Plank by targeting the same muscle groups but in a different way, as it involves pulling the knees towards the chest while maintaining a plank position, which can enhance abdominal and lower back strength.
  • Stability Ball Pike: Like the Stability Ball Front Plank, the Pike focuses on core stability and strength, but it also challenges balance and flexibility by requiring you to lift your hips towards the ceiling while keeping your legs straight, which can further improve overall body control and coordination.

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