Plank on the Ball in Standing

Starting Position
  • To perform the plank on the ball in standing,  stand in front of the ball and place your hands on the ball about shoulder width apart.
  • Legs should be straight and feet shoulder width apart.
  • You should form a straight line from your head to your feet.
  • Keep your abdominals engaged and back and neck in neutral position.
  • Pull your shoulder blades down and back.
  • Hold this position.
Prime Movers
  • Position is held by pectoral muscles, triceps, rotator cuff, core muscles, etc.
Physio Tips
  • Start slowly and be sure to maintain correct form at all times. If you feel your back sag, stop.
  • If you experience any shoulder pain, stop.
  • This exercise ball exercise facilitates rotator cuff activity, shoulder stability as well as trunk stability.
  • If this is too difficult, try Plank on the Ball on Knees, or propping the ball into a corner.
  • Remember that neck stability is equally as important as lumbar stability. Keep your chin down and neck straight.
  • Add air to your ball. A firmer exercise ball makes for an even less stable surface.
  • Using a smaller ball shifts your weight forward forcing your shoulders to work harder.
  • Try Push Ups on Ball.
This is a good intermediate exercise for those people able to maintain a plank on the floor and want to introduce an unstable surface. Before attempting this you should be able to maintain stability in a floor plank for at least 30 seconds before reaching technical failure.

1ballsTry this ball exercise for 10 seconds.

2ballsTry this for 30 seconds.

3ballsTry this for 60 seconds.