Safety Notes

• Use properly inflated ball for your height
• Progress from planks if beginner
• Avoid if acute wrist or shoulder pain
• Perform on non-slip surface
• Start with partial range if inflexible

Spotting

Not required; use wall for balance if needed, but self-control is key for instability.

Common Mistakes

• Sagging hips
• Bending knees
• Using momentum
• Arching lower back
• Dropping head

• Acute lower back pain
• Wrist injuries
• Shoulder impingement

• Hamstring flexibility for straight legs
• Shoulder flexion for plank stability

Build Up First

• Proficient plank hold
• Core bracing technique