Core / AbsIntermediate
Downward-Facing Ball Balance
A face-down balance over a stability ball: hands on the floor, legs lifted until your body is one straight line from heels to head. It trains the glutes and deep core to hold a long, level position on an unstable base.
Primary muscles
- Glutes (Gluteus Maximus)
- Transverse Abdominis
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Front Delts
- Sets
- 3
- Duration
- 20–30 sec
- Rest
- 30–45s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.