Plank (Stability Ball)

How to do it

1. Kneel behind a stability ball and place the forearms on top of it, elbows stacked under the shoulders and hands clasped or resting flat.
2. Step the feet back one at a time into a straight line from head to heels, balancing on the toes.
3. Brace the core hard, using small adjustments through the trunk to keep the ball from rolling side to side.
4. Keep the hips level with the shoulders, resisting the ball's instability rather than letting the hips sag or pike.
5. Breathe steadily while holding the position, keeping the shoulders stacked over the ball throughout.
6. Hold for the prescribed time then step the knees down to release; letting the ball drift forward or sideways as fatigue sets in is the fault to correct by re-bracing the core.

Muscles worked

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