Medicine-Ball Roll Plank
Strengthen your core with Medicine-Ball Roll Plank! Improve stability and build a rock-solid midsection.
The Medicine-Ball Roll Plank mainly works the core, with help from the chest and triceps. You'll need: medicine ball.
Required Equipment
Medicine-Ball Roll Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Medicine-Ball Roll Plank Variations and Alternatives
How to do the Medicine-Ball Roll Plank
Begin in a standard plank position with your forearms on the ground and your body in a straight line from your heels to your head. The feet should be hip-width apart.
Place a medicine ball under one hand.
Keep your core muscles tight, and roll the medicine ball to the other hand, placing that hand on the ball while rolling the other hand onto the floor.
Ensure your hips stay as stable as possible and do not sag or lift up too high during the movement.
Repeat the rolling movement for a set number of repetitions or for a set time period.
Maintain controlled breathing throughout the exercise, exhaling as you roll the ball across and inhale as you reset the position.
Focus on keeping the core engaged to protect the lower back and to maximize the exercise's effectiveness.
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Medicine-Ball Roll Plank FAQs
What muscles does the Medicine-Ball Roll Plank work?
The Medicine-Ball Roll Plank mainly works the core, with help from the chest and triceps. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Medicine-Ball Roll Plank?
Medicine ball.
What are some Medicine-Ball Roll Plank variations and alternatives?
Similar exercises include the Barbell Roll-Out, Medicine-Ball Crunch, Exercise Ball Body Saw and Hip Dip Plank.
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