Swiss Ball Side Plank
Muscle Groups: Obliques
Swiss Ball Side Plank focuses on Obliques, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Side Plank with proper form and technique.
- 1
Start by kneeling beside the Swiss ball. Place your lower forearm on the ball, elbow under your shoulder, and stack your feet on top of each other.
- 2
Lift your hips off the ground, forming a straight line from your head to your feet. Engage your core and hold this position.
- 3
Keep your free arm resting on your hip or reaching toward the ceiling for balance. Hold for 15-30 seconds, then switch sides.
Tips for Success
These tips will help you perform Swiss Ball Side Plank safely and effectively while maintaining proper form.
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Avoid letting your hips sag down; maintain a straight line from head to heels.
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Keep your elbow directly under your shoulder to protect your joint while lifting your body.
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Engage your core throughout to provide stability and prevent strain.
Secondary Muscles
While Swiss Ball Side Plank primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . 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 Side Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Side Plank, 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.
