Swiss Ball Plank Leg Lift and Hold
Muscle Groups: Abs
Swiss Ball Plank Leg Lift and Hold focuses on Abs, with Shoulders, Triceps, Glutes, Quads, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Plank Leg Lift and Hold with proper form and technique.
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Start by placing your forearms on a Swiss ball, with your elbows directly under your shoulders.
- 2
Step your feet back, keeping your body in a straight line from head to heels, activating your core.
- 3
Lift one leg off the ground, keeping your hips level, and hold this position for 10-30 seconds.
- 4
Lower your leg back to the floor, then switch legs and repeat.
Tips for Success
These tips will help you perform Swiss Ball Plank Leg Lift and Hold safely and effectively while maintaining proper form.
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Keep your core tight to avoid sagging at your hips; this helps prevent lower back strain.
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Ensure your elbows stay under your shoulders to maintain proper alignment and support.
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Avoid lifting your leg too high; keep your movements controlled to maintain balance.
Secondary Muscles
While Swiss Ball Plank Leg Lift and Hold primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Glutes, Quads, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Swiss Ball Plank Leg Lift and Hold, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Plank Leg Lift and Hold, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
