Procaryote
Core and abs · Strengthening

Kneeling Plank with SwissBall

Kneeling plank with SwissBall, 3 sets, hold for 30 seconds, add dynamic leg or shoulder movements

Illustration of the Kneeling Plank with SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Assume a kneeling plank position with forearms supported on a SwissBall, keeping the back straight and the pelvis stable. Maintain this position while slowly performing dynamic movements of the legs or shoulders, such as hip flexions or controlled rotations, without losing body alignment.

Tips: Keep the abdomen engaged and the back straight to protect your spine. Breathe regularly and avoid arching or hollowing the lower back.

Progression: Once you master holding the position for 30 seconds, gradually increase the duration to 45 seconds or add larger, controlled movements.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
À genoux, avant-bras appuyés sur un SwissBall
Clinical goal
Renforcer les muscles abdominaux et améliorer la stabilité du tronc
Also known as
gainage genoux ballon suisse, planche genoux avec SwissBall, gainage dynamique sur 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.