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Swiss Ball Plank

Fitness Ball / Calisthenics / Total Body / Beginner
  • Abs
  • Lower Back
  • Glutes
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0 ratings
  • Steps
  • Variations
  • Tips
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How to do the Swiss Ball Plank - Learn Proper Swiss Ball Plank Form

  1. Step 1: Place a Swiss ball on the ground and assume a standard push-up position. Except instead of resting your weight on your hands, place your forearms so that they rest flat on the ball.
  2. Step 2: Legs should be straight with feet on their toes and about hip-width apart.
  3. Step 3: Begin exercise by raising hips so that your entire body from your heels to your head is in a straight line. Hold this position for at least 30 seconds. Brace your core as if you were about to be punched in the gut and breath deeply throughout.

Swiss Ball Plank Variations and Swiss Ball Plank Alternatives

  1. Variation 1: Perform with knees on the ground. This is a much easier variation and is good for beginners.
  2. Variation 2: Perform a traditional plank without a Swiss ball. Simply rest forearms on the ground and perform as described.
  3. Variation 3: Perform with feet elevated. Place feet on a flat bench and perform plank exercise.

Swiss Ball Plank Tips

  1. Tip 1: Hips must not sag. Fight to keep hips in line with the rest of your body.
  2. Tip 2: The wider your feet are apart the easier the exercise.
  3. Tip 3: Be sure to breathe deeply and quickly, while keeping your core tight.

Swiss Ball Plank Records and Swiss Ball Plank Statistics from Site Users

Swiss Ball Plank - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsVery Easy
Default AbsIntermediate
Default AbsExpert
Default AbsIntermediate
Default AbsExpert
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Swiss Ball Plank Workout Programs (Workout Plans that use the Swiss Ball Plank )

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
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Swiss Ball Plank Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Lowerback blue Glutes blue Abs orange

Swiss Ball Plank Equipment

Swiss Ball Plank Training Details

The swiss ball plank is a fitness ball, calisthenics, and total body exercise that primarily targets the abs and to a lesser degree also targets the lower back and glutes.

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

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

Swiss Ball Plank Sports


Swiss Ball Plank Force Type: N/A
Swiss Ball Plank Mechanics Type: Isolation
Swiss Ball Plank Other Names: Swiss Ball Planks

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