Weighted Swiss Ball Side Plank
Muscle Groups: Obliques
Weighted Swiss Ball Side Plank focuses on Obliques, with Abs, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Side Plank with proper form and technique.
- 1
Start in a side plank position with your forearm on the ground and your body in a straight line. Place a Swiss ball under your top leg.
- 2
Engage your core and lift your hips, keeping your body straight from head to heels.
- 3
Hold this position, ensuring your shoulder is directly above your elbow and your hips are elevated.
- 4
To finish, gently lower your hips back to the ground and repeat on the other side.
Tips for Success
These tips will help you perform Weighted Swiss Ball Side Plank safely and effectively while maintaining proper form.
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Keep your body in a straight line to avoid putting pressure on your lower back.
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Do not let your hips sag or rotate forward; maintain alignment throughout the movement.
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Ensure the Swiss ball is stable before lifting; always engage your core to aid stability.
Secondary Muscles
While Weighted Swiss Ball Side Plank primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Adductors, Abductors . 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 Side 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 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.
