Many of you have tried the plank on the ground, which is a very effective core exercise. Performing the same core exercise on a Swiss Ball not only provides more challenge, but will help you develop tremendous balanced, core strength and stability.

swiss ball plank

Image Source: MSN Health and Fitness

Starting Position

  • With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
  • Keep your feet slightly apart to start and move them closer together as you become stronger.

The Movement

  • While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
  • Start with 5 small circles in each direction and work your way up as you become stronger.

Key Tips

  • Control the core and remember to breathe.
  • The stirring motion should be slow and controlled.
  • Do not let your body sag to the floor.
  • Try to keep your head and neck in line with your spine.

Ready for a challenge?

  • To increase the difficulty of the Swiss ball plank core exercise, try making larger circles with you forearms and hands.
  • Bringing your feet right together will decrease your stability and will also make the exercise more challenging.

Other core exercises on Healthynomics