Swiss Ball Plank with Feet on Bench
- Primary muscles
- Abs
- Secondary muscles
- Lower back
- Equipment
- Stability ball
- Movement pattern
- None
Steps
- 1 Place a Swiss ball on the floor and a sturdy bench a few feet behind it.
- 2 Kneel in front of the Swiss ball and place your forearms on top of it, with your elbows directly under your shoulders.
- 3 Extend one leg back and place your toes on the bench, then follow with the other leg so both feet are on the bench.
- 4 Engage your core, glutes, and quads to form a straight line from your head to your heels.
- 5 Maintain this rigid body position, ensuring your hips do not sag or rise too high.
- 6 Hold the plank for the desired duration, keeping your body stable and still.
- 7 Carefully lower your feet from the bench one at a time and return to a kneeling position to finish.
