The plank exercise is performed on a stability ball and it isometrically works the abdominal muscles and the TVA (transverse abdominis). This is a harder version of the plank performed on an exercise mat

Primary Muscle(s):     Transversus abdominis  

Secondary Muscle(s): Rectus abdominis, Obliques  


Starting Position

  • Start in a kneeling position with a ball arms length from body
  • Place your forearms on the ball, a little less than shoulder width apart
  • Prop yourself up to form a bridge using your toes and forearms

Holding Position

  • Keep your back flat and form a straight line from head to heels
  • Hold for 20 to 60 seconds or as long as you can
  • Lower and repeat as necessary maintaining a straight line from head to heels


*Variation: This exercise can be performed the opposite way with your feet on the ball and hands on the floor*

→ AlternativePlank