Swiss Ball Plank

Teaching points

• Kneel with your knees on the floor and forearms resting on the ball in front of you
  
  
• Lift the knees off the floor to support your weight between the toes and forearms
  
  
• Try to keep a straight line between your ankles and shoulders
  
  
• Don't let your stomach and back drop down
  
  
• Hold for as long as you can maintain good form

Variations and progressions

• To make the exercise easier, keep the knees on the ground and roll the ball out until your body is in a straight line and hold

Muscles worked

• Erector Spinae
  
  
• Multifidus

Alternative exercises

• Reverse plank
  
  
• Jackknife
  
  
• Plank

Related injuries

• Lower back pain