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.

If you have a medicine ball at home or at the gym…give this exercise a try!

Muscles worked: triceps, biceps, pectorals, core, legs, glutes

  1. Kneel on the floor and place both hands on top of a medicine ball in front of you.
  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.

Have fun with it!

If you don’t currently have a medicine ball, you can substitute a medicine ball with a basketball, soccer ball, sandbag or even a rock. Investing in a real medicine ball is probably a good idea….there are lots of great exercises you can do with one. I will send out other exercise examples using medicine balls in the near future: watch for them. 🙂

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