Swiss Ball Reverse Plank
The reverse ball plank is a slightly easier version of a plank on the swiss ball. The more of your legs which are supported on the ball, the easier it is.
Teaching points
- Kneel on your hands and knee, resting your shins and ankles on the ball.
- Push the ball back to lift and straighten your knees.
- Your body should now be in a straight line from shoulders to feet.
- Hold this position for as long as possible, whilst still maintaining good form.
Variations and progressions
- To make the exercise easier, have the ball higher up your leg to support your shins.
Muscles worked
- Rectus abdominus.
- Transversus abdominus.
- Erector spinae.
Alternative exercises
- Plank on a swiss ball.
- Jackknife.
- Plank.
- Side plank.
Related injuries
- Abdominal strain.
- Lower back pain.
