Smart Workout Diary

Stability Ball Plank

The stability ball plank is an isometric core exercise performed with the forearms supported on a stability ball and the feet on the floor. The unstable surface increases the demand on the abdominal muscles while the shoulders, glutes, and back help keep the body aligned. It supports core strength, trunk control, and postural stability.

Demonstration

Stability Ball Plank — demonstration 1
Stability Ball Plank — demonstration 2

Instructions

  1. Place a stability ball on a clear, non-slip surface and kneel behind it.
  2. Set your forearms on the top of the ball with elbows under or slightly ahead of the shoulders; clasp your hands lightly if comfortable.
  3. Step both feet back until your body forms a straight line from head to heels. Keep your feet about hip-width apart for a stable starting position.
  4. Brace your abdomen, squeeze your glutes, and keep your neck neutral while looking down toward the ball.
  5. Hold the position without letting the ball roll, your hips sag, or your lower back arch. Breathe steadily, then lower your knees to finish.
Muscle Group
Abs
Type
Strength
Mechanics
Isometric
Equipment
Exercise Ball, Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize alignment: keep your ribs drawn down and pelvis level rather than holding longer with a sagging back.
  2. Control the ball: use a wider foot stance or shorten the hold if the ball moves excessively.
  3. Breathe continuously: avoid holding your breath while bracing your abdomen.
Exercise library