Exercise profile
Best forStrengthGeneral fitness
Effectiveness★★★★☆ 4/5
EquipmentExercise ball
Also worksCore, Abs, Shoulders
Recommended2-3 x 5-8 circles per direction
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A demanding anti-movement core exercise for trunk stability.
- Setup
- Forearms on a stability ball, body straight in a plank, feet wide.
- Common mistakes
- Letting the hips sag or the lower back arch.
- Easier
- Hold a still plank on the ball without circling.
- Harder
- Make the circles bigger or bring the feet closer.
- Safety
- Skip if you cannot hold a solid plank yet.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s