Weighted Swiss Ball Plank
Muscle Groups: Abs
Weighted Swiss Ball Plank focuses on Abs, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Plank with proper form and technique.
- 1
Kneel on the floor with a Swiss ball in front of you, placing your forearms and elbows on top of the ball.
- 2
Extend your legs straight back one at a time, coming into a plank position with your body forming a straight line from head to heels.
- 3
Have a partner carefully place a weight plate on your upper back, between your shoulder blades.
- 4
Engage your core and glutes, maintaining a stable plank position on the Swiss ball.
- 5
Keep your elbows directly under your shoulders and avoid letting your hips sag or arch upwards.
- 6
Hold this position for the desired duration, keeping your body rigid and still.
- 7
Once finished, have your partner carefully remove the weight plate from your back.
- 8
Slowly lower your knees to the floor to exit the plank position.
Secondary Muscles
While Weighted Swiss Ball Plank primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . 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, 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, 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.
