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Instructions
- Place your forearms on the gym ball, elbows directly under your shoulders.
- Extend your legs straight behind you with feet hip-width apart, toes on the ground.
- Engage your core and maintain a straight line from head to heels.
- Hold this position without letting your hips drop or rise.
- Keep your gaze downward to maintain neck alignment.
Technical Tips
- Avoid arching or rounding your lower back.
- Squeeze glutes and tighten abs throughout the hold.
- Keep your shoulders away from your ears.
- Minimize movement of the ball for better core engagement.
Breathing Tips
- Breathe steadily and deeply throughout the hold.
- Do not hold your breath—exhale slowly through the mouth.
- Inhale through the nose while maintaining core activation.
Medical restrictions
- Lower back pain or injury
- Shoulder instability or impingement
- Wrist or elbow joint disorders
The Swiss Ball Plank is an advanced core-strengthening isometric exercise that incorporates an element of instability to challenge your balance and coordination. By performing a traditional forearm plank on a gym ball, the body must engage a greater range of stabilizer muscles to maintain proper form. This exercise is ideal for enhancing core endurance, improving postural control, and developing trunk stability essential for both athletic performance and everyday functional movements. Unlike the standard plank, the Swiss Ball Plank adds difficulty by requiring constant micro-adjustments, making it a highly effective choice for those looking to progress their core training regimen. It also indirectly activates supporting muscle groups in the shoulders, glutes, and legs, making it a comprehensive full-body core stability drill.
How long should I hold a Swiss Ball Plank?
A Swiss Ball Plank should be held for 20 to 60 seconds depending on your fitness level. Beginners can start with shorter durations and gradually increase as core strength improves.
Is the Swiss Ball Plank better than a regular plank?
Yes, the Swiss Ball Plank increases difficulty by introducing instability, which activates more core stabilizers than a regular floor plank. It's ideal for progression and advanced core training.
Can I do the Swiss Ball Plank every day?
Yes, you can safely perform the Swiss Ball Plank daily as part of a core routine, provided you maintain proper form and avoid overtraining if you're a beginner.
What muscles does the Swiss Ball Plank work?
The Swiss Ball Plank primarily targets the abs, while also engaging the obliques, lower back, glutes, quadriceps, and shoulders for balance and stability.
Is the Swiss Ball Plank good for lower back pain?
It can be beneficial for strengthening the core to support the lower back, but individuals with existing back pain should consult a medical professional before attempting it.