Medicine Ball Plank

Abs, Obliques, CoreMedicine Ball

A static exercise targeting the abs and deep core stabilizers. Balancing on a medicine ball adds an extra stability challenge compared to a standard plank hold.

How to do it

1Place a medicine ball in front of you and rest your forearms on top of it.

2Step your feet back hip-width apart and extend your body into a straight line.

3Brace your core and squeeze your glutes to prevent your lower back from arching.

4Keep your shoulders down, avoiding shrugging or straining your neck.

5Hold the position for the set time while staying balanced and breathing steadily.

Common mistakes

Arching your lower back due to weak core engagement.

Piking your hips too high, taking tension off the abdominal muscles.

Holding your breath during the static hold.

Breathing

Breathe steadily and deeply without holding your breath throughout the hold.

Make it harder or easier

To make it easier, widen your feet or lower your knees to the floor.

To make it harder, bring your feet together or trace small circles with your arms on the ball.

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.