Plank (Balance Board)

A plank variation performed with hands or feet on a balance board, increasing core stability demand and proprioceptive challenge.

Instructions

1. Place a balance board on the ground in a stable position.
2. Position yourself in a standard plank position with hands on the balance board.
3. Keep your feet on the ground behind you, body in a straight line.
4. Engage your core muscles to maintain stability and prevent the board from rocking excessively.
5. Maintain steady breathing throughout the hold.
6. Hold the position for the desired duration while keeping the board relatively level.
7. Lower your body with control when finished.
8. Alternative: perform the plank with feet on the balance board instead for increased difficulty.

Tips

• Starting with hands on the board is easier; progress to feet on the board for greater challenge.
• Maintain a rigid body position from head to heels—do not let hips sag or pike.
• The unstable surface increases core activation compared to standard planks.
• Keep your shoulders engaged and avoid shrugging throughout the movement.
• This variation is excellent for developing proprioceptive awareness and core stability.
• Perform 2-3 sets of 20-45 second holds depending on fitness level.