How to do a Forward Stability Ball Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Forward Stability Ball Plank
Instructions for Proper Form
The Forward Stability Ball Plank is a challenging variation that targets the core, shoulders, and arms. Balancing on the ball adds an instability component, increasing muscle engagement and improving overall body control and stability.
- Place your elbows on top of stability ball underneath your shoulders with your hands clasped.
- Elevate your torso and legs by getting on the balls of your feet to create a rigid straight line from your heels to your shoulders.
- Maintain this straight posture for the allotted time.
Alternatives & Variations to Forward Stability Ball Plank
1. Plank
92.8 mSCORESWAPPED 103 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Russian Twist
96.2 mSCORESWAPPED 40 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
3. Exercise Ball Crunch
79.2 mSCORESWAPPED 35 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
4. Stability Ball Roll Out
67.5 mSCORESWAPPED 32 TIMESStability Ball Roll Outs are an advanced core exercise that targets the abdominals, particularly the rectus abdominis and obliques. Starting in a kneeling position, you roll forward on the ball with your arms extended, engaging your core to prevent the back from arching. This exercise improves core strength and stability, offering a challenging alternative to traditional ab workouts.
- Intermediate
- Abs
- Stability (Swiss) Ball
5. Crunches
94 mSCORESWAPPED 29 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
6. Leg Raise
96.5 mSCORESWAPPED 26 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Leg Pull-In
94.9 mSCORESWAPPED 24 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
8. Exercise Ball Pull In
31.9 mSCORESWAPPED 23 TIMESTargeting the core, particularly the lower abdominals, Exercise Ball Pull Ins involve pulling the knees towards the chest while maintaining balance on the ball. This exercise improves core strength and stability, offering a unique challenge compared to floor-based ab workouts.
9. Flutter Kicks
88 mSCORESWAPPED 20 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
10. Oblique Crunch
86.7 mSCORESWAPPED 20 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.