Core and abs · Balance

Unstable plank on ball

Unstable plank on ball, 3 sets, hold for 20 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Description: Get into a plank position with your forearms supported on a stability ball. Keep your body straight by engaging your abdominal muscles to maintain balance on the ball.

Tips: Keep your gaze towards the floor to stabilize the neck, engage your core muscles well, and avoid letting your hips sag or lift too high.

Progression: Gradually increase the hold time by 5 seconds each week as the exercise becomes easier.

At a glance

Goal: Balance
Level: Intermediate
Equipment: gym ball
Starting position: Plank position with forearms on a stability ball
Clinical goal: Improve motor control and stability of abdominal muscles
Also known as: ball plank, unstable core hold, instability plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute back pain
severe joint instability

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.