Swiss Ball Plank
The ball plank is a version of the plank exercise which works the core and abdominal muscles. Performing it on a ball rather than on the floor adds an extra dimension of difficulty.
Teaching points
- Kneel with your knees on the floor and forearms resting on the ball in front of you.
- Lift the knees off the floor to support your weight between the toes and forearms.
- Try to keep a straight line between your ankles and shoulders.
- Don't let your stomach and back drop down.
- Hold for as long as you can maintain good form.
Variations and progressions
- To make the exercise easier, keep the knees on the ground and roll the ball out until your body is in a straight line and hold.
Muscles worked
- Erector Spinae.
- Multifidus.
Alternative exercises
- Reverse plank.
- Jackknife.
- Plank.
Related injuries
- Lower back pain.
