Movement overview

The Swiss Ball Plank is a core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.

Step-by-step cues

1. Begin by placing your forearms on a Swiss ball, ensuring your elbows are directly under your shoulders.
2. Extend your legs behind you with your toes on the ground, forming a straight line from head to heels.
3. Engage your core by pulling your belly button towards your spine.
4. Maintain a neutral neck position by looking slightly ahead of you.
5. Hold this position for the desired amount of time, ensuring your hips do not sag or rise.

Technical tips

• Keep your body in a straight line to avoid unnecessary strain on your lower back.
• Focus on squeezing your glutes and quads to maintain stability.
• Breathe steadily throughout the exercise to help maintain tension in the core.
• If you feel discomfort in your lower back, adjust your position or reduce the duration.
• Start with shorter holds and gradually increase the time as you build strength.