Stability Ball Side Plank

Instructions for proper form

1. Begin by positioning a stability ball against a wall or a stable object. Place your forearm on the ball, aligning your elbow directly underneath your shoulder. 2. Extend your legs out to the side, stacking your feet on top of each other, or place the top leg in front for added stability. 3. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. 4. Maintain this position, keeping your body rigid and your hips elevated. 5. Hold for the desired time, then lower your hips back to the ground. Repeat on the other side.

Common mistakes to avoid

1. Allowing the hips to sag towards the floor instead of keeping a straight line. 2. Not keeping the elbow directly under the shoulder, which can lead to shoulder strain. 3. Losing core engagement, which reduces the effectiveness of the exercise. 4. Placing too much weight on the stability ball instead of distributing it evenly.

Benefits

Specific benefits of the exercise

1. Strengthens the obliques and overall core stability. 2. Improves balance and coordination. 3. Engages multiple muscles in the midsection and improves posture.

Expected results and timeframe

With consistent practice (3 times a week), you can expect to see improved core strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level looking to enhance core strength, stability, and balance. It’s also beneficial for athletes training for sports requiring lateral stability.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the obliques are effective in improving overall core strength and stability. A study published in ‘The Journal of Sports Science & Medicine’ found that stability ball exercises significantly enhance abdominal muscle engagement compared to traditional exercises.

Variations

Beginner modifications

1. Perform the side plank on the ground without the stability ball. 2. Keep the bottom knee on the ground for support. 3. Hold the position for shorter durations before increasing the time.

Advanced progressions

1. Add leg lifts while holding the side plank position for additional challenge. 2. Perform a rotational movement by reaching the free arm under your body and then back up towards the ceiling.

Integrations

Complementary exercises

1. Bicycle Crunches. 2. Russian Twists. 3. Plank Variations (forearm plank, high plank).

Super set recommendations

Pair the Stability Ball Side Plank with a super set of Bicycle Crunches or Russian Twists to target the obliques and engage the core effectively.

Sample workout routines

In a core workout routine: 1. Perform 3 sets of Stability Ball Side Planks (30-60 seconds each side). 2. Follow with 3 sets of Bicycle Crunches (15-20 reps). 3. Finish with Plank Holds (20-30 seconds).

Exercise combinations

Combine with traditional side planks, stability ball rollouts, and torso twists for a comprehensive core workout.

Best time to do this exercise in your workout

Best performed in the core section of your workout, ideally after a warm-up and before more intense strength training exercises.