Swiss Ball Plank with Feet on Bench
Muscle Groups: Abs
Swiss Ball Plank with Feet on Bench focuses on Abs, with Shoulders, Triceps, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Plank with Feet on Bench with proper form and technique.
- 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.
Secondary Muscles
While Swiss Ball Plank with Feet on Bench primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Glutes . 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 with Feet on Bench, 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 with Feet on Bench, 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.
