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1 exercise
Swiss Ball Plank
This Your Workout Title 0 min-minute gym workout plan effectively targets your abs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Swiss Ball Plank
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Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Assume a push-up position and rest your forearms flat on a swiss ball. Your legs should be straight behind you with your feet resting on your toes. Keep your legs hip-width apart.
  2. Raise your hips to form a straight line with your body and hold the position for approximately 30 seconds. Keep your core engaged and breathe deeply.
  3. Slowly lower down to starting position.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
  • Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, place your elbows on each side of the rubber side. Take a push-up position. Make sure your feet are together, core is tight and hips are level.
  • Brace your body on the BOSU Ball while focusing the entire contraction in your core. Keep hips from dipping by driving them up at a slight angle if you feel yourself dropping.
  • Hold this position for the entire set.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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