Weighted Swiss Ball Plank with Feet on Bench
Muscle Groups: Abs
Weighted 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 Weighted Swiss Ball Plank with Feet on Bench with proper form and technique.
- 1
Place a Swiss ball on the floor and position a flat bench a few feet behind it.
- 2
Carefully place your forearms on top of the Swiss ball, ensuring your elbows are directly under your shoulders.
- 3
Extend your legs straight back and place the tops of your feet onto the bench, so your body forms a straight line from head to heels.
- 4
Have a partner gently place a weight plate onto your lower back or hips.
- 5
Engage your core, glutes, and quadriceps to maintain a rigid, straight line from your head through your heels.
- 6
Keep your neck neutral, looking down at the floor, and avoid letting your hips sag or rise too high.
- 7
Hold this plank position for the desired duration, maintaining full body tension.
- 8
Once finished, have your partner carefully remove the weight plate before you lower your knees to the floor.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
