Plank on Stability Ball

• Start in a push-up position with your forearms resting on the ball. Your body should form a straight line from your shoulders to your ankles. Engage your core.

• Walk your feet out until the ball is under your shins/ankles. Your weight should be distributed between your forearms and shins/feet. Keep your back flat.

• Brace your core by contracting your abdominals. Pull your belly button in towards your spine. Do not let your hips sag or pike up.

• Hold the plank position, keeping your body in a straight line. Breathe normally.

• Hold for as long as you can while maintaining proper form. Start with shorter time intervals like 10-30 seconds and work your way up.

• To increase difficulty, try lifting one leg at a time off the ground for a few seconds. You can also move the ball further down towards your feet.

• Take breaks between plank sets as needed. Remember to breathe throughout the exercise.

• For variation, you can do side planks by turning your body to face sideways and stacking your feet. Adjust your arm placement as needed.

• Focus on keeping your core engaged and body straight throughout the exercise. Avoid arching or sagging your back.

• Start with a reasonable plank time goal and gradually increase your hold times as you get stronger. The stability ball adds an extra stability challenge.