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Core and abs · Strengthening

Dynamic Plank on Swiss Ball

Dynamic plank on Swiss Ball, 3 sets, 10 repetitions

Illustration of the Dynamic Plank on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Place your forearms on a Swiss Ball in a plank position, with your body well aligned from head to heels. Slowly roll the ball forward by extending your arms while maintaining core stability, then return to the initial position in a controlled manner.

Tips: Contract your abdominal muscles to stabilize the pelvis and prevent the back from arching. Keep your gaze towards the ground to maintain proper cervical posture.

Progression: Gradually increase the number of repetitions or the duration of holding the advanced position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Plank position with forearms on Swiss Ball, body aligned
Clinical goal
Strengthening the abdominal muscles and trunk stabilization
Also known as
Swiss Ball plank, Dynamic plank on Swiss Ball, Unstable plank on ball

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.