Plank Alternating Hit the Ball
Begin in a plank position with your hands on the stability ball, keeping your body in a straight line from head to heels.
Engage your core and alternate reaching one arm forward to 'hit the ball' while maintaining stability.
- Start in a plank position.
- Reach your right arm forward, keeping your hips stable.
- Return to plank and repeat with your left arm.
- Continue alternating for the desired duration.
How to perform the Plank Alternating Hit the Ball
- Set up. Set up in a stable, balanced starting position appropriate for the Plank Alternating Hit the Ball using your stability ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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