Stability Ball Forearm Plank

Instructions for proper form

Start by positioning a stability ball in front of you. Place your forearms on the ball with your elbows under your shoulders and feet shoulder-width apart. Engage your core, keeping a straight line from your head to your heels. Hold this position, squeezing your glutes and keeping your back flat. Avoid letting your hips sag or arch upwards.

Common mistakes to avoid

1. Allowing the hips to sag or rise too high. 2. Failing to engage the core muscles properly. 3. Not keeping elbows directly under the shoulders. 4. Holding the breath instead of breathing steadily.

Benefits

Specific benefits of the exercise

Improves core stability, enhances balance, strengthens the rectus abdominis and stabilizer muscles of the torso.

Expected results and timeframe

With consistent practice (3-4 times weekly), users can expect improved core strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build core strength, individuals rehabilitating from back injuries, and those seeking to improve balance and stability.

Scientific studies supporting its effectiveness

Research indicates that exercises promoting core stability, such as the forearm plank, can significantly improve overall athletic performance and reduce the risk of injury (Snyder et al., 2015).

Variations

Beginner modifications

Start with the regular forearm plank on the floor instead of using a stability ball to develop core strength first, then progress to the ball.

Advanced progressions

Introduce leg lifts or arm raises while maintaining the forearm plank position on the stability ball to increase difficulty.

Integrations

Complementary exercises

Bird-dogs, dead bugs, and side planks can complement the stability ball forearm plank effectively.

Super set recommendations

Perform stability ball forearm plank immediately followed by push-ups or mountain climbers for an effective superset targeting the core and upper body.

Sample workout routines

In a full-body workout: 1) Stability Ball Forearm Plank (30 seconds) 2) Bodyweight Squats (15 reps) 3) Push-Ups (10-15 reps) 4) Repeat for 3 rounds.

Exercise combinations

Combine the stability ball forearm plank with the stability ball rollouts and reverse crunches for a comprehensive core workout.

Best time to do this exercise in your workout

This exercise is best performed in the core training section of your workout, ideally after your warm-up and before any weight lifting to engage the core muscles.