Stability Ball Plank
The Stability Ball Plank is an intermediate isometric core exercise that intensifies standard planking by introducing an unstable surface under your forearms. It primarily targets the deep transverse abdominis and shoulder stabilizers while challenging balance and full-body tension.
Stability exercises place a high demand on your central nervous system; the app analyzes your Heart Rate Variability (HRV) and sleep data to ensure you have the neural recovery needed for this balance-intensive movement. By tracking the exact duration and RPE (Rate of Perceived Exertion) of each set, the AI learns your endurance threshold and adjusts time targets to prevent form breakdown and lower back strain.
Form Cues
- Press your forearms firmly into the ball to protract your shoulder blades
- Squeeze your glutes and quads to create full-body tension
- Keep your elbows positioned directly under your shoulders
- Draw your navel in toward your spine to brace the core
- Don't let your hips sag toward the floor
- Don't hike your hips up into a pike position
- Don't rest your chest against the ball
- Don't let your shoulders shrug up toward your ears
Common Mistakes
- Lumbar hyperextension (swayback)
- Holding breath due to tension
- Looking forward instead of down
- Interlocking fingers tightly
Muscles Worked
This exercise deeply engages the transverse abdominis and rectus abdominis, forcing them to work harder to stabilize the torso against the moving ball. It also heavily recruits the anterior deltoids and serratus anterior for shoulder girdle stability, while the glutes and erector spinae work isometrically to maintain a neutral spine.
Primary
Secondary
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