Stability Ball Plank Challenge!

Need a challenge?  How about a stability ball plank challenge??

Use a stability ball to perform a plank exercise and train your core (all the muscles between your hips and shoulders).  You have to work harder to stabilize yourself on an unstable surface.  It’s a great way to change up your workouts and get lean.

Pick the right size ball:

  • Any height under 5’5″ should use a 55cm ball
  • 5’6″ -6′ should use a 65cm ball
  • 6’1″ or taller should use 75cm ball

*Beginners:  Start plank from the floor without the ball.  When successful, add it in.  Start with the ball closer to the mid-line of your body.  If you are trying a new exercise, have the ball wedged up against the wall to make it more stable.

Have your hands or elbows directly under your shoulders.  If you perform plank from your hands, roll your elbows back (pointing towards your feet) and depress your shoulders for added stability.  Your body should be strong and in a straight line.

Beginner Exercises

Intermediate Exercises

Advanced Exercises

You can do planks from elbows, hands, feet, or add in a pike-up. Take any exercise into one arm or one leg for the ultimate challenge.  Hold as long as you can with great form.

As you are doing your challenge, say to yourself…”I have to wear a swimsuit in 8 weeks.”

*Please consult with your physician before starting any new exercise program.


12 thoughts on “Stability Ball Plank Challenge!

  1. I love all the variations! I recently dug out my stability ball for some strength training (instead of using it to bounce a baby), and this will give me more choices in what to do. Thanks!

  2. I have a love hate relationship at the moment with stability balls. Tomorrow its on!!! Really like this one today, time to dust off the old ball and see how it goes.

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