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
Position a Swiss ball on the floor and place your forearm on top of it, ensuring your elbow is directly under your shoulder.
- 2
Stack your feet one on top of the other, or place the top foot slightly in front of the bottom foot for increased stability.
- 3
Carefully place a dumbbell or weight plate on your top hip, holding it in place with your free hand.
- 4
Engage your core muscles and lift your hips off the floor, creating a straight line from your head to your heels.
- 5
Maintain this elevated position, keeping your body rigid and preventing your hips from sagging.
- 6
Hold the plank for the desired duration, then slowly lower your hips back to the floor with control.
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.
