{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Plank With Alternate Floor Touch",
      "kind": "common"
    },
    {
      "text": "Swiss Ball Decline Plank with Toe Tap",
      "kind": "common"
    },
    {
      "text": "Feet-Elevated Stability Ball Plank with Floor Tap",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "adduction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "balance"
    ],
    "movement_patterns": [
      "anti-extension",
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "stability-ball"
      ]
    ]
  },
  "external_ids": {
    "wger": "312"
  },
  "id": "oec:stability-ball-decline-plank-with-toe-tap",
  "instructions": {
    "setup": [
      "Place your hands or forearms flat on the floor directly under your shoulders.",
      "Carefully position both shins or the tops of your feet centered on top of a stability ball.",
      "Establish a rigid decline plank position with your body forming a straight line from your shoulders to your ankles."
    ],
    "steps": [
      "Brace your midsection firmly and maintain stable shoulder positioning.",
      "Slowly lift one foot off the ball and reach it laterally and downward until your toes lightly tap the floor.",
      "Pause briefly at the touch point without shifting your weight onto that foot.",
      "Return the foot smoothly to the center of the ball.",
      "Repeat the movement with the opposite leg, alternating sides for each repetition."
    ],
    "breathing": "Maintain controlled, continuous breathing throughout the set without letting your abdominal brace collapse.",
    "cues": [
      "Stay long and rigid",
      "Touch the floor like tapping thin ice",
      "Do not let the hips twist"
    ],
    "common_faults": [
      {
        "fault": "Sagging at the lower back when one leg moves off the ball.",
        "correction": "Squeeze the glutes and actively tuck the pelvis slightly to maintain neutral lumbar alignment."
      },
      {
        "fault": "Excessive pelvic rotation or rocking as the foot reaches for the floor.",
        "correction": "Move at a slower tempo and keep both hip bones pointed squarely toward the floor."
      },
      {
        "fault": "Bearing weight onto the tapping foot rather than keeping the load through the core and supporting limbs.",
        "correction": "Only lightly graze the floor with the toes before immediately lifting the leg back onto the ball."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the stability ball is properly inflated and positioned on a non-slip surface.",
        "Exit the exercise immediately if you lose balance or feel sharp strain in the lumbar spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Stability Ball Decline Plank with Toe Tap",
  "previous_ids": [
    "oec:incline-plank-with-alternate-floor-touch"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline Plank With Alternate Floor Touch",
        "url": "https://wger.de/en/exercise/312/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "Mahoney"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:plank"
    },
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:plank-with-leg-lift"
    }
  ],
  "setup": {
    "position": "prone",
    "stance": {
      "kind": "parallel"
    }
  },
  "status": "active",
  "summary": "An advanced core stability exercise where the feet are elevated on a stability ball in a plank position while alternating legs tap the floor to challenge anti-extension and anti-rotation control."
}