Enter your body weight and plank duration to calculate your calories burned doing a stability ball plank. Most people burn about 3 to 6 calories per minute during a standard stability ball plank, with moving versions such as stir-the-pot burning more.
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Stability Ball Plank Calories Burned Formula
The calculator uses body weight, total hold time, and an activity factor based on the variation you choose.
C = W × D × F
D = M + (S / 60)
- C = calories burned
- W = body weight
- D = total plank duration in minutes
- M = minutes
- S = seconds
- F = activity factor
Activity factors used in the calculator:
- Standard hold, feet or shins on ball: 0.0278 per lb per minute or 0.0613 per kg per minute
- Forearms on ball: 0.0246 per lb per minute or 0.0543 per kg per minute
- Stir-the-pot plank: 0.0357 per lb per minute or 0.0788 per kg per minute
Stability Ball Plank Quick Calorie Chart
These calorie totals are for a standard stability ball plank with feet or shins on the ball.
| Body Weight | 1 Minute | 2 Minutes | 5 Minutes |
|---|---|---|---|
| 120 lb | 3.3 | 6.7 | 16.7 |
| 150 lb | 4.2 | 8.3 | 20.8 |
| 180 lb | 5.0 | 10.0 | 25.0 |
| 210 lb | 5.8 | 11.7 | 29.2 |
What is a Stability Ball Plank?
A stability ball plank is a plank variation performed with either your forearms, feet, or shins supported by a stability ball. The moving surface increases core tension and shoulder stabilization while also challenging balance and posture.
- Main muscles used: abdominals, obliques, shoulders, glutes, and lower back
- Best for: core endurance, anti-extension strength, and balance control
- Harder variations: longer holds, feet-on-ball planks, and stir-the-pot circles
How to Calculate Calories Burned from a Stability Ball Plank
Example 1: A 150 lb person holds a standard stability ball plank for 2 minutes.
Calories Burned = 150 × 2 × 0.0278 = 8.34 calories
Example 2: A 150 lb person does a stir-the-pot plank for 2 minutes and 30 seconds.
Calories Burned = 150 × 2.5 × 0.0357 = 13.39 calories
