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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
Description
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.