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Back · Strengthening

Pelvic Floor Contraction on SwissBall in Plank Position

Pelvic floor contraction on SwissBall, 3 sets, 10 repetitions, hold 5 seconds

Illustration of the Pelvic Floor Contraction on SwissBall in Plank Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 5 seconds

Description: In a plank position with forearms on a SwissBall, keep the body well aligned, engage the abdominal muscles, and contract the pelvic floor. Maintain the position steadily for 5 seconds without arching the lower back or rotating the pelvis.

Tips: Focus on a deep, controlled contraction of the pelvic floor. Ensure the body remains straight and avoid tension in the neck or shoulders.

Progression: Gradually increase the hold duration from 5 to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Position de gainage sur avant-bras avec SwissBall sous les avant-bras
Clinical goal
Renforcement du plancher pelvien et stabilisation lombaire
Also known as
renforcement plancher pelvien sur ballon, gainage avec SwissBall, exercice plancher pelvien ballon

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.