Plank (Medicine Ball)

A plank variation where hands rest on a medicine ball, increasing core instability demands and shoulder stabilizer activation.

Instructions

1. Begin in a plank position with both hands placed on a medicine ball, arms fully extended.
2. Maintain a straight line from your head through your heels.
3. Keep your core tight and avoid hips sagging or rotating.
4. Hold this position for the prescribed time duration.
5. Focus on steady, controlled breathing throughout.
6. Maintain tension in your entire core, shoulders, and glutes.

Tips

• The medicine ball adds significant instability; start with shorter holds until adapted.
• Keep your shoulders directly over the ball for proper alignment.
• Engage your glutes to prevent your hips from sagging.
• Breathe steadily; do not hold your breath.
• This is an excellent core stability exercise using an unstable surface.
• Progress by increasing hold duration rather than adding movement complexity.