How to Do Prone Planks With an Exercise Ball

Co-authored by Nevrize Aydogan and Hunter Rising

Last Updated: February 12, 2023 References

Planks are a great exercise to help strengthen your core. If you already feel comfortable doing planks, adding an exercise ball into your routine can make it more challenging. When you plank using an exercise ball, you can either place it underneath your arms or your legs. Once you master planks with the exercise ball, add other movements into your exercise to get an even better workout!

Method 1

Method 1 of 3:

Performing Standard Prone Planks

1
Kneel on the floor with an exercise ball in front of you. Find a flat, open area and place the exercise ball in front of you. Kneel behind the exercise ball so your knees form a 90-degree angle. If you want to be more comfortable, put a yoga mat on the floor before you kneel down.^{[1]
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- Choose an exercise ball that works for your height or else your exercises may be more uncomfortable.
2
Rest your forearms on top of the ball so they’re shoulder-width apart. Lean forward and dig your elbows into the exercise ball so they’re in line with your shoulders. Put your forearms down on the ball so they form a 90-degree angle with your upper arm. Make sure your arms are at or slightly wider than shoulder-width apart.^{[2]
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- If you want to make your plank more difficult, only place one arm on the exercise ball so it’s harder to balance.
Push your toes into the floor to straighten your legs and support your weight evenly between your upper and lower body. Keep your feet slightly wider than your shoulders, and make sure your back and legs form a straight line. Tighten your core muscles so you’re only touching the exercise ball with your arms.^{[3]
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4
Hold the plank for as long as you can before relaxing. Keep your core activated while you perform your plank exercise. As you hold your plank, readjust your weight so the ball doesn’t roll or move around. Hold the plank for at least 30 seconds or as long as you feel comfortable. When you feel exhausted and can’t hold the plank anymore, put your knees back down and relax.^{[4]
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- If you can’t maintain your balance, try doing planks without an exercise ball to help build your core muscles.
Tip: Pay attention to your breathing while you hold your plank. Inhale for 3 counts before exhaling to stay relaxed and focused. Don’t hold your breath or you’ll get exhausted faster.

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Method 2

Method 2 of 3:

Supporting Your Feet on the Ball

1
Kneel on the floor so the exercise ball is behind you. Place the exercise ball on a flat, hard surface and get on the floor in front of it. Put your hands on the ground in front of you so your arms are straight and shoulder-width apart. Make sure you can easily reach the ball if you straighten your legs back.^{[5]
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- Put a yoga mat down if you want to make your workout area more comfortable.
Pick one of your legs up off the ground and position your shin in the center of the ball. Once your first leg is on the ball, support your body weight with your arms and lift your other leg. Keep your legs straight so they’re in line with your shoulders.^{[6]
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Tip: If you want to make your plank easier, position the ball so it’s closer to your knees instead of near your feet.
3
Hold the plank position as long as you can. Keep your spine and legs straight throughout your plank so your core stays activated. Readjust your weight if you feel the ball rolling around, and try to keep your body as still as possible. Hold the plank for 30 seconds at a time when you first start, and increase the time you hold it by 30 seconds when you start to feel comfortable.^{[7]
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- Move your feet closer to the sides of the ball if you want to make your exercises more difficult.
- Maintain consistent breathing throughout your exercise so you don’t get too exhausted.
4
Step down with one of your legs when you’re finished with the exercise. When you feel exhausted and want to finish your plank, slowly lift one of your legs off of the ball and put your knee on the floor. Shift your body weight to the leg that’s on the floor before taking your other leg off of the ball.^{[8]
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- Don’t take both feet off of the ball at the same time or else you could fall and hurt yourself.
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Method 3

Method 3 of 3:

Trying Advanced Techniques

1
Move the ball in circles to work different muscles in your core. With your forearms on the exercise ball, slowly move your elbows in small circular motions. Make sure the rest of your body stays straight and doesn’t move around while you roll the ball around. Moving the ball helps activate different muscles in your core and makes your workout more difficult.^{[9]
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- Increase the size of the circle as you get more comfortable with the exercise to increase the difficulty.
Tip: Instead of circles, you can also try moving the ball to draw the letters of the alphabet. See how far in the alphabet you get before you get exhausted and aim to get further next time.
2
Twist your hips from side to side to work out your obliques. Position your feet closer to the sides of the ball and keep your back straight. Slowly twist your hips toward your left side until your left foot touches the ground. Hold the position for 1-2 counts before returning back to the starting position. Then twist your hips to the right so your right foot touches the ground.^{[10]
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- Use slow, controlled motions so you properly workout your muscles.
- Twists help strengthen your obliques, or your side muscles.
3
Bend your knees to roll the ball toward you for a full body workout. While your feet are on the ball, bend your knees and tuck them close to your chest. Raise your buttocks in the air until your feet are barely on the ball. Bend your elbows if you need to support yourself better. Hold the position for 1 count before straightening your legs and relaxing again.^{[11]
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- Try to do 10 reps of the exercise before getting off of the ball and resting.
- You can do arm exercises like pike push-ups, incline push-ups, decline push-ups, walk down and walk up planks on a stability ball.
- Some good kettlebell exercises for beginners are kettlebell two-arm swing, two-arm overhead swing, front squat, and deadlift.
- Keep in mind that you can lose overall weight, not only in your hands.
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Warnings

Be careful doing plank exercises on an exercise ball if you have back or wrist problems since they could cause discomfort or injuries.

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