Swiss ball plank

Proper Position

• Place a Swiss Ball on a stable surface.
• Rest your forearms on the Swiss Ball, with your elbows aligned under your shoulders.
• Align your body in a straight line from shoulders to heels, balancing on your toes.
• Engage your core and glutes to stabilize your torso.

Movement

• Hold this position, keeping your body still and the Swiss Ball stable.
• Focus on regular breathing and activating your core muscles to maintain balance.

Variations

• Forearm Circles: Make small circles with your forearms on the Swiss Ball to increase difficulty.
• Leg Alternation: Lift one leg slightly off the floor, then alternate with the other leg.
• Dynamic Plank: Roll the ball slightly forward, then return it to the starting position while maintaining control.

Breathing

• Breathe slowly and deeply to help stabilize your body.

Tips

• Avoid letting your hips sag or rise too high. Maintain a straight posture.
• If the exercise is too challenging, start by placing your knees on the floor to reduce the load.
• Focus on keeping the Swiss Ball steady to maximize the engagement of stabilizing muscles.
• Fix your gaze on a point ahead to maintain balance.