Swiss Ball Plank

Fitness Ball / Calisthenics / Total Body / Beginner

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Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 00:00:54
    average time
  • 00:01:29
    best time
  • 5
    times logged
  • #576
    popularity rank

Average Sitewide Swiss Ball Plank Time

  • 00:00:00
    average time
  • 00:00:00
    best time
  • 0
    times logged
  • #684
    popularity rank

Average Male Swiss Ball Plank Time

  • 00:00:30
    average time
  • 00:00:30
    best time
  • 1
    times logged
  • #373
    popularity rank

Average Female Swiss Ball Plank Time

How to do the Swiss Ball Plank :

Muscles Worked

Lower back secondary Glutes secondary Abs primary Muscles diagram

Details

The swiss ball plank is a fitness ball, calisthenics, and total body exercise that primarily targets the abs and to a lesser degree also targets the lower back and glutes ...more

The swiss ball plank is a fitness ball, calisthenics, and total body exercise that primarily targets the abs and to a lesser degree also targets the lower back and glutes.

The only swiss ball plank equipment that you really need is the following: fitness ball. There are however many different swiss ball plank variations that you can try out that may require different types of swiss ball plank equipment or maye even require no equipment at all.

Learning proper swiss ball plank form is easy with the step by step swiss ball plank instructions, swiss ball plank tips, and the instructional swiss ball plank technique video on this page. The swiss ball plank is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the swiss ball plank video, learn how to do the swiss ball plank , and then be sure and browse through the swiss ball plank workouts on our workout plans page!

Tips

  1. Hips must not sag. Fight to keep hips in line with the rest of your body.
  2. The wider your feet are apart the easier the exercise.
  3. Be sure to breathe deeply and quickly, while keeping your core tight.

Variations

  1. Perform with knees on the ground. This is a much easier variation and is good for beginners.
  2. Perform a traditional plank without a Swiss ball. Simply rest forearms on the ground and perform as described.
  3. Perform with feet elevated. Place feet on a flat bench and perform plank exercise.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

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Equipment Needed

Tips

  1. Hips must not sag. Fight to keep hips in line with the rest of your body.
  2. The wider your feet are apart the easier the exercise.
  3. Be sure to breathe deeply and quickly, while keeping your core tight.

Variations

  1. Perform with knees on the ground. This is a much easier variation and is good for beginners.
  2. Perform a traditional plank without a Swiss ball. Simply rest forearms on the ground and perform as described.
  3. Perform with feet elevated. Place feet on a flat bench and perform plank exercise.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation