You can progress core exercises easily with the addition of an unstable
surface such as a stability ball. It should be easy to see why the stability
ball plank is more difficult than the floor plank as you must hold the
very unstable stability
ball in place by using your core muscles.
You can further progress the stability ball plank in many ways. One way
to increase the difficulty is by decreasing the stability further. You can
do this a variety of ways including simply lifting a single foot off of the
stability ball or even using a second unstable surface such as a BOSU or
wobbly board for your feet.
Another way to progress the stability ball plank is to move your arms
forward. The
dynamic advanced stability ball plank is much more difficult and can
be should only be used once you are able to hold the plank position with
impeccable biomechanics for extended periods of time. You can use the Swiss
ball plank during any core workout but avoid using excessive core exercises
if you plan to perform exercises with heavy weights later on in the workout
such as dead lifts, squats or heavy military press.
Safety Issues with the Stability Ball Plank
Falling off the stability ball and getting injured is always going to be a
risk, especially if you're not fully focused. Besides any freak accidents, the
major safety concern for anyone doing the stability ball plank is putting too
much stress on your lower back. Swiss ball planks are meant to stress the core
only so if you feel your lower back is under distress, stop. This can happen if
you lose your core stabilization, your hips tilt to the anterior and drop and
your lower back arches.
