Stability Ball Prone Plank

A stability exercise performed by draping your abdomen over a stability ball while supporting yourself with your hands and feet in a prone position.

Instructions

1. Position yourself face-down over the stability ball with your abdomen centered on it
2. Place your hands on the ground in front of you for support
3. Extend your legs with toes on the ground
4. Keep your body in a straight line from head to heels
5. Engage your core and maintain stability
6. Hold this position for the desired duration

Tips

• This variation emphasizes erector spinae and lower back stability
• Keep your core and glutes engaged to protect your lower back
• Maintain a neutral spine without hyperextending
• Ensure the ball doesn’t roll by distributing weight evenly
• Breathe steadily throughout the hold
• This position is slightly easier than hands-in-the-air prone holds
• Progress by reducing hand support or extending one limb at a time