https://www.exercise.com/exercises/swiss-ball-side-plank

Swiss Ball Side Plank

Calisthenics / Fitness Ball / Pilates / Yoga / Expert

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Equipment Needed

  • Fitness Ball

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Average Sitewide Swiss Ball Side Plank Time

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    average time
  • 0
    best time
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    times logged
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Average Male Swiss Ball Side Plank Time

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    average time
  • 0
    best time
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    times logged
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Average Female Swiss Ball Side Plank Time

How to do Swiss Ball Side Plank:

Muscles Worked

Details

swiss ball side plank is a calisthenics, fitness ball, pilates, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the glutes, lower back, shoulders and abs ...more

swiss ball side plank is a calisthenics, fitness ball, pilates, and yoga exercise that primarily targets the obliques and to a lesser degree also targets the glutes, lower back, shoulders and abs.

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

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

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Do not let your hips sag. This is very important.
  3. Breathe deeply while keeping your core tight.

Variations

  1. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight and on a Swiss ball, bend your knees 90-degrees and rest your weight on your knees rather than your feet. This is done without the use of a Swiss ball.
  2. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank. Can be done on a Swiss ball or on the ground.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both elbows and forearms. Hold each position for 5 seconds.
  4. Can also be done with feet on a bench.

Types

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

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Equipment Needed

  • Fitness Ball

Tips

  1. Brace your core as if you were about to be punched in the gut.
  2. Do not let your hips sag. This is very important.
  3. Breathe deeply while keeping your core tight.

Variations

  1. If you are having trouble, perform a modified side plank, this is an easier variation. Instead of having your legs straight and on a Swiss ball, bend your knees 90-degrees and rest your weight on your knees rather than your feet. This is done without the use of a Swiss ball.
  2. While in a side plank, raise your top leg up and swing back and forth. This variation is called a plyometric side plank. Can be done on a Swiss ball or on the ground.
  3. While in a side plank, roll inward into a traditional plank with your weight resting on both elbows and forearms. Hold each position for 5 seconds.
  4. Can also be done with feet on a bench.

Types

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