Stability Ball Advanced Plank - Dynamic Core Exercise

You can increase the difficulty of the stability ball plank drastically by simply moving the arms forward a couple of inches. Moving your arms forward increases the work on the core as well as the shoulder stabilizers. You can push yourself for each repetition and the fatigue will build for each repetition. This makes the stability ball advanced plank a great substitute for holding the regular stability ball plank if you are able to hold it for extended periods of time.

This is a great exercise for the core but only if proper form is used. As with all variations of the plank, you must keep your core engaged for the duration of the exercise. In addition, keep the glutes isometrically squeezed to ensure you isolate the core muscles which will not put any negative stress on the lower back.

The MOST IMPORTANT form tip to follow when doing this exercise is to make sure when you move your arms forward and back, the ball moves forward and NOTHING ELSE. All of your joints from ankles to knees, to hips all the way to your shoulders should remain in the exact position, only your arms moving forward. It is also especially important not to lower your hips.

You can do this exercise at any point in your core or abdominals workout. If you plan to perform any exercises in the same workout which stress your lower back, you may want to avoid doing this plank before as the fatigue of your core muscles will render your lower back less stable. To increase the difficulty of this exercise you can put your feet on an unstable surface or use resistance bands to increase plank difficulty.

Safety Issues with the Advanced Swiss Ball Plank

With any exercise the injury risk increases if it is not performed correctly. The advanced stability ball plank is not a dangerous exercise but there are 2 circumstances where people could be at risk of injury. The first scenario involves using bad form. If you do this exercise without following the basic guidelines for all core exercises, you could throw your lower back out of alignment causing excruciating pain and the need to see a doctor or chiropractor.

The second thing to be aware of when doing this exercise is to be careful not to collapse on the floor when you are finished. Since the exercise really fatigues and burns the stomach muscles, some people have the tendency to push themselves to the limit then forcefully drop to their knees. If you are doing this on a hard surface, you could potentially injure your knees so make sure to either perform them on a more forgiving surface or simply don't slam your knees when you finish a set.


stability ball advanced plank core exercise videosEquipment Needed

Stability Ball

Target Muscle(s)

Core (Transverse Abdominis)


Shoulder Stabilizers


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