How To Do Swiss Ball Plank

Swiss Ball Plank Exercise

Swiss Ball Plank is a dynamic exercise that effectively targets the entire core section.

The rectus abdominis and transverse abdominis are the primary stabilisers in this exercise.

The use of the Swiss Ball makes the exercise more challenging because of the greater need to stabilise the body.

However, it becomes dynamic because you can add changes to your routine to make the exercise hit specific areas of your core section.

The chest, shoulders and legs become secondary stabilisers for the upper and lower body respectively.

This makes Swiss Ball Plank a compound exercise that can build strength, stability, flexibility and mobility.

Swiss Ball Plank How To

  • Set a Swiss Ball on the floor.
  • Place your elbows on the Swiss Ball and position them directly under your shoulders. Place your hands together for better stability.
  • Extend your legs straight out and keep them shoulder- width apart.
  • Push your feet through the floor for better stability.
  • Maintain a straight, flat back position throughout the exercise. Your upper back and hips should be aligned.
  • You may repeat the exercise once you’ve completed the target duration of the Swiss Ball Plank.

Form and Technique

Swiss Ball Plank is performed as a static exercise which means you hold the position for a pre-determined period of time.

The fitness standard is 120 seconds. If you’re a beginner, hold the position as long as you comfortably can then build it up from there.

You can also perform Swiss Ball Plank in increments of 10 second holds.

Start out with 5 sets of 5 reps which each rep equivalent to a 5 second hold.

Other techniques you can use to make the exercise more challenging are to make small circles on the ball, keep your feet close together or place one foot behind the other.

Do not raise your glutes too high or too low because this removes tension on the core muscles.

Maintain a straight body position with your elbows directly under your chest.

Variations: Plank Hold, Extended Plank

Routine for Strength: 5 sets x hold as long as possible (30 secs rest between sets)

Routine for Muscle Gains: n/a

Swiss Ball Plank