Swiss Ball Plank
enums.exercise_tag.COREenums.exercise_tag.BALANCEenums.exercise_tag.ISOMETRIC
exercise_detail.body_part: enums.body_part.ABS
exercise_detail.description
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.
Swiss Ball Plank
Save the results of this exercise
SmartWorkout remembers your weight, reps and RIR, shows your progress history, and brings up previous results during your next workout.
Unlimited free workouts
exercise_detail.how_to_perform
- Begin by placing your forearms on a Swiss ball, ensuring your elbows are directly under your shoulders.
- Extend your legs behind you with your toes on the ground, forming a straight line from head to heels.
- Engage your core by pulling your belly button towards your spine.
- Maintain a neutral neck position by looking slightly ahead of you.
- Hold this position for the desired amount of time, ensuring your hips do not sag or rise.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.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.
exercise_detail.common_mistakes
- Allowing hips to sag or rise, compromising core engagement.
- Placing elbows too far forward, increasing shoulder strain.
- Failing to maintain a straight line from head to heels.
- Resting weight on the ball instead of actively stabilizing.
- Holding breath, reducing core stability and endurance.
- Positioning feet too close together, decreasing balance.
- Letting shoulders hunch, reducing scapular stability.
- Neglecting to engage glutes, weakening lower body support.
- Allowing head to drop, straining neck muscles.
- Starting with an unstable ball, increasing risk of losing balance.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
exercise_detail.app_ad.title
exercise_detail.app_ad.description
