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Core and abs · Strengthening

Isometric abdominal plank with SwissBall and shoulder extension

Isometric abdominal plank with SwissBall and shoulder extension, 3 sets, 10 repetitions

Illustration of the Isometric abdominal plank with SwissBall and shoulder extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Place your forearms on a SwissBall in a plank position, with your body well aligned from head to feet. Keeping the trunk stable, slowly extend one shoulder forward then return to the initial position. Alternate shoulders with each repetition while maintaining abdominal contraction throughout the exercise.

Tips: Ensure not to arch your back and keep your hips stable to maximize the effectiveness of the plank. Breathe regularly and control the shoulder movement carefully.

Progression: Gradually increase the number of repetitions or the duration of holding the plank position to further strengthen the abdominal muscles.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Position de gainage avec avant-bras appuyés sur un SwissBall
Clinical goal
Renforcer les muscles abdominaux et améliorer la stabilité du tronc
Also known as
gainage avec ballon suisse, gainage épaules sur SwissBall, renforcement abdos avec SwissBall

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.