Side Plank (Medicine Ball)

A side plank variation with a medicine ball on the hip or on the upper body, intensifying oblique and lateral core stabilizer engagement.

Instructions

1. Lie on your side with your forearm on the ground, elbow directly under your shoulder.
2. Place a medicine ball on your hip or upper body.
3. Push through your forearm to lift your hips off the ground, forming a straight line from head to heels.
4. Keep your body in a rigid plank position, resisting any rotation or sagging.
5. Hold this position for the prescribed time duration.
6. Repeat on the opposite side.

Tips

• Keep your core engaged and glutes tight to prevent hip sagging.
• Your body should form a straight line from head to heels.
• Maintain steady, controlled breathing throughout the hold.
• The medicine ball adds load; start with shorter hold durations.
• Focus on stability and anti-rotation rather than any movement.
• This is an excellent oblique and lateral core stability exercise.