Stability Ball Single Arm Forearm Plank

Instructions for proper form

Begin in a prone position with your forearms on a stability ball, ensuring the ball is stable beneath you. Keep your body in a straight line from head to heels, engaging your core throughout the movement. Lift one arm off the ball while maintaining your balance with your forearms. The opposite forearm should remain on the stability ball for support. Hold this position, keeping your hips level and preventing any rotation. Breathe steadily while maintaining this plank position, ensuring your shoulder is directly over your elbow.

Common mistakes to avoid

Avoid allowing your hips to sag or rise too high. Do not let your shoulders creep up towards your ears, and ensure that you are not rotating your torso as you lift your arm. Keep your core engaged to maintain stability and alignment throughout the exercise.

Benefits

Specific benefits of the exercise

This exercise improves core stability, enhances shoulder strength, and promotes balance and coordination. It is an excellent way to engage the rectus abdominis while also requiring additional shoulder stability.

Expected results and timeframe

With consistent training, you can expect improved core strength and stability within 4-6 weeks. Enhanced muscle tone and better posture can also be observed as a result of incorporating this exercise into your routine..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their core stability and improve overall body control. It is particularly beneficial for athletes and individuals involved in sports requiring strong core engagement and balance.

Scientific studies supporting its effectiveness

Research has shown that stability ball exercises effectively enhance core stability and strength (e.g., McGill, S.M. study on core stiffness). Additional studies support the effectiveness of anti-rotational movements in improving balance and injury prevention.

Variations

Beginner modifications

For beginners, perform the standard plank on your forearms without the stability ball. Alternatively, you can use the ball with both forearms for added balance while avoiding the single arm lift.

Advanced progressions

To increase difficulty, you can add a leg lift while maintaining the single-arm lifted position. You may also progress by using a weighted vest, or increasing the duration of the hold.

Integrations

Complementary exercises

Complementary exercises include traditional planks, side planks, and stability ball rollouts, which focus on core stabilization and strength.

Super set recommendations

You can super-set this exercise with dumbbell renegade rows or medicine ball slams for a comprehensive upper body and core workout.

Sample workout routines

Sample routine: 3 rounds of 30 seconds of Stability Ball Single Arm Forearm Plank, followed by 10-15 reps of dumbbell squats, and finish with 30 seconds of mountain climbers.

Exercise combinations

Combine with other exercises such as TRX rows and kettlebell swings for a well-rounded workout that targets the upper body and core.

Best time to do this exercise in your workout

Perform this exercise towards the end of your workout routine after completing other strength training exercises. It can serve as an effective finisher for core stability.