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A dynamic forearm plank variation using a stability ball to roll the arms in circles. It intensely targets the core and hips, building anti-rotation stability and shoulder endurance.
Body Weight, Stability Ball
3/5 • Intermediate
Abs, Obliques
Shoulders, Glutes
6
No
No
No
Small
Low
Rectus Abdominis, Transverse Abdominis
External Obliques, Internal Obliques
Iliopsoas
Anterior Delts, Medial Delts
Glute Max
8-15 reps
30-60 seconds • Shorter rest periods are typical for core endurance work.
Assume a forearm plank position with elbows centered on the stability ball, ensuring the body forms a straight line from head to heels. Feet should be shoulder-width apart for better stability.
Inhale deeply before starting the movement, use cyclical breathing, and maintain continuous abdominal bracing throughout the set.
2-0-2
The ball should travel in small, controlled circles, approximately 6 to 12 inches in diameter, without causing the hips to drop or rotate.
Not applicable; focus on maintaining strict core stability and form. Decrease the circle size if stability fails.
Stir the Pot, Stir The Pot on Ball, Stability Ball Core Circles
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Body Weight, Stability Ball
Abs
Stability Ball, Body Weight
Abs
Stability Ball, Body Weight
Abs
Stability Ball, Body Weight
Abs
Stability Ball, Body Weight
Abs
Stability Ball, Body Weight
Abs
Stability Ball, Body Weight
Abs
Stability Ball, Body Weight
Abs
Stability Ball
Abs
Stability Ball, Body Weight
Abs
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