Stability Ball Front Plank

1. Kneel in front of a stability ball and place your forearms on top of it, elbows under your shoulders.
2. Clasp your hands together or keep them shoulder width apart for a stable base.
3. Extend your legs straight back one at a time until you are balanced on your toes.
4. Form a straight line from your head to your heels, bracing your core and squeezing your glutes.
5. Keep your gaze down and your neck in a neutral position throughout the hold.
6. Hold the position for 20 to 45 seconds, focusing on keeping the ball as still as possible.
7. Rest and repeat for 3 sets, dropping to your knees if the ball becomes too unstable.

Common Mistakes

• Hips sagging toward the floor: A dropping midsection loads the lower back instead of the core. Keep a straight line by bracing your abs and squeezing your glutes.
• Elbows drifting too far apart: A wide elbow position on the ball reduces stability and control. Keep your forearms roughly shoulder width for a solid base.
• Holding the breath: Tensing and holding air makes the hold harder to sustain and raises tension unnecessarily. Breathe steadily through the nose during the hold.
• Using an underinflated ball: A soft ball wobbles unpredictably and increases fall risk. Use a firm, properly inflated stability ball on a non slip surface.