Stability Ball Planks Workout


This variation of the standard plank core-strengthening exercise incorporates a stability ball to increase the challenge. Learn more about the benefits of planking with a stability ball and how to do the exercise for the best results.


The benefits of planking 

The plank activates pretty much every muscle from your neck to your calves, though its primary target is the core. Adding a stability ball into the mix activates stabiliser muscles and takes more work to stay balanced. 

With a strong core, you’ll have better balance and coordination, more power in sports like cricket and volleyball, less back pain, and less risk of injury. 

Planks are also a good rehabilitation exercise for an injured back (but of course, talk with your doctor or physio first to see if it’s safe for you to do.)


Practice the proper plank

  1. Lay on your belly on an exercise mat
  2. Prop yourself up on your elbows, ensuring the elbows are directly under your shoulders and your hands are in a neutral position shoulder width apart
  3. Activate your core, lift your hips off the floor, and flex your toes so you’re standing on the balls of your feet. Your body should be in a straight line. 
  4. Tuck your pelvis in to help keep your spine nice and neutral throughout the plank hold


How to do a stability ball plank


  1. Begin this exercise kneeling in front of a stability ball.
  2. Place both forearms on the ball, then lift the hips and knees. As with a regular plank, your core should be active, your pelvis tucked, and your body in a straight line from your ankles to shoulders.
  3. Hold the position for 10-15 seconds or as your ability allows.
  4. Relax and repeat.

Support your stability ball plank

Bauerfeind’s LumboTrain Back Brace helps support the lower back through the exercise and beyond. 

  • The sacral pad relieves pain 
  • Compression reduces the rate of muscle fatigue 
  • It improves your awareness of how you activate your core muscles
  • And it helps protect the lumbar from harm


If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  


This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here is not to be considered a plan of care or physical therapy.

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