Forward Stability Ball Plank
The Forward Stability Ball Plank is an isometric core exercise performed by holding a plank position with your forearms resting on an unstable exercise ball. This variation significantly increases the demand on your core stabilizers and shoulder girdle compared to a standard floor plank due to the need to manage stability.
Because this exercise relies heavily on neuromuscular stability, your performance can fluctuate based on daily fatigue levels. The AI analyzes your HRV and sleep data to determine if your central nervous system is primed for high-stability work; on days with poor recovery, it may suggest a stable floor regression to protect your lower back. Additionally, by tracking the duration and RPE of each set, the app learns your specific endurance threshold to progressively overload your hold times without compromising form.
Form Cues
- Press your forearms actively into the ball to separate your shoulder blades
- Squeeze your glutes and quads to create full-body tension
- Pull your belly button in toward your spine to brace the core
- Keep your gaze slightly forward of the ball to maintain a neutral neck
- Breathe rhythmically into your diaphragm while maintaining tension
- Don't let your lower back sag or arch toward the floor
- Don't hike your hips up into a pike position
- Don't allow your shoulders to shrug up toward your ears
- Don't clasp your hands together; keep forearms parallel if possible
- Don't hold your breath during the hold
Common Mistakes
- Hyperextending the lower back
- Shrugging shoulders due to fatigue
- Holding the hips too high
- Resting the chest on the ball
- Inconsistent breathing patterns
Muscles Worked
This exercise primarily targets the deep core muscles, specifically the transverse abdominis and rectus abdominis, which must work intensely to prevent spinal extension against gravity and instability. Secondary emphasis is placed on the anterior deltoids and serratus anterior for upper body stability, while the glutes and quadriceps engage isometrically to maintain a rigid, straight line from head to heels.
Primary
Secondary
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