Medicine Ball Plank Rollout

abs, core, shouldersMedicine Ball

A plank variation that targets your core, abs, and shoulder stability. It trains total body control and keeps your lumbar spine neutral as you reach your arms out.

How to do it

1Set up in a high plank position on extended arms with both hands placed on top of a medicine ball.

2Brace your abs and glutes to form a straight line from head to heels.

3Smoothly roll the medicine ball forward, extending your arms overhead while keeping your torso locked tight.

4Hold the extended position for a moment without letting your lower back arch.

5Use your abs and shoulders to pull the ball back under your chest.

Common mistakes

Arching your lower back as you roll the ball forward, straining your lumbar spine.

Pushing your hips too high into the air, reducing core engagement.

Tilting your head back, overextending your neck.

Breathing

Inhale as you roll the ball forward, and exhale as you pull it back to the start.

Make it harder or easier

To scale down, perform the exercise from your knees.

To scale up, extend your reach further forward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.