Plank With Medicine Ball

Take your plank — and your core — to the next level with this stability move.
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Planks are super effective core exercises that not only strengthen the abs, but also your low back, glutes, shoulder, chest and upper back. Adding the medicine ball to the plank improves stability throughout your entire core while strengthening the upper body and lower back.

Plank with medicine ball for abs and core

Plank with medicine ball exercise

Muscles worked: Triceps, biceps, pectorals, core, legs and glutes

  1. Kneel on the floor and place both hands on top of a medicine ball in front of you, with your index fingers and thumbs together.
  2. Extend your legs straight behind you, supporting yourself on your toes. (If you are just starting out, stay on your knees.)
  3. Bend your arms to flare your elbows out to the sides, actively pressing down on the medicine ball, and hold for 30 seconds.
  4. When complete, kneel and sink back into child’s pose. Repeat once or twice to build head-to-toe strength in a jiffy.

Tip: Keep your eyes on the floor while you’re in the plank position.

Stretch for abs and core

Child's pose stretch