Weighted Swiss Ball Plank Leg Lift and Hold
Muscle Groups: Abs
Weighted 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 Weighted Swiss Ball Plank Leg Lift and Hold with proper form and technique.
- 1
Place a Swiss ball on the floor and position a weight plate or dumbbell on your upper back, just below your neck.
- 2
Place your forearms on top of the Swiss ball, directly under your shoulders, with your elbows bent at 90 degrees.
- 3
Extend your legs straight back, balancing on the balls of your feet, forming a straight line from your head to your heels.
- 4
Engage your core muscles tightly to stabilize your body and the Swiss ball, ensuring the weight remains secure on your back.
- 5
Slowly lift one leg a few inches off the floor, keeping it straight and your hips level.
- 6
Hold this lifted leg position for the desired duration, maintaining a strong and stable plank.
- 7
Gently lower the lifted leg back to the floor, then repeat the movement with the opposite leg.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
