SHIFT Fit
Stability ball forearm plank
Stability ball forearm plank: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Place forearms on ball with feet back.
- Hold body aligned while ball stays still. Use a stable ball appropriate to body size.
- 3 bouts × 10s; 30s rest between bouts. Keep breathing; stop a bout if position or control is lost. Use a stable ball appropriate to body size.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 3 bouts × 10s; 30s rest between bouts. | full gym |
| intermediate | 3 bouts × 20s; 40s rest between bouts. | full gym |
| intermediate | 3 bouts × 30s; 60s rest between bouts. | full gym |
| intermediate | 5 bouts × 10s; 30s rest between bouts. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Use a stable ball appropriate to body size.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.