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Jack Plank on Medicine Ball

Jack Plank on Medicine Ball

The Jack Plank on Medicine Ball is a challenging variation of the traditional plank exercise that targets not only your core muscles but also your upper body and lower body muscles. This exercise is performed using a medicine ball, which adds an unstable surface and intensifies the workout. To perform the Jack Plank on Medicine Ball, you start by assuming the plank position with your forearms resting on the medicine ball and your toes on the ground, maintaining a straight line from your head to your toes. From this position, you will jump your legs out wide like you would in a jumping jack exercise, while simultaneously spreading your arms out wide to the sides. Then, jump your legs back together and bring your arms back to the starting position. The key to executing this exercise effectively is to engage your core muscles throughout the movement to maintain stability on the medicine ball. Your shoulders and chest muscles also play a significant role in stabilizing your upper body, while your glutes and leg muscles contribute to the movement of the legs. Including the Jack Plank on Medicine Ball in your workout routine can help improve overall core strength, stability, and coordination. It also engages multiple muscle groups simultaneously, making it a time-efficient exercise for those looking to maximize their workout results. Remember to start with a lighter medicine ball and gradually progress to a heavier one as you become more comfortable with the exercise.


  • Start by positioning yourself into a high plank position with your hands flat on the floor and your feet resting on top of a medicine ball.
  • Engage your core muscles and maintain a straight line from your head to your heels.
  • While maintaining this plank position, lift your right hand and reach it across your body to touch your left shoulder.
  • Return your right hand to the starting position and repeat the movement with your left hand, reaching across your body to touch your right shoulder.
  • Continue alternating this movement for the desired number of repetitions or duration.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and balance on the medicine ball.
  • Keep your body in a straight line from head to toe, and avoid sagging or arching your back.
  • Focus on contracting your abdominal muscles while performing the plank, as this will help to strengthen your core.
  • Try to hold the plank position for as long as possible, gradually increasing your time as your strength improves.
  • To make the exercise more challenging, try lifting one leg off the ground while maintaining the plank position.
  • Make sure to breathe evenly and avoid holding your breath during the exercise to prevent unnecessary tension.
  • Experiment with different hand placements on the medicine ball to target different muscle groups and add variety to your workout.
  • Include the Jack Plank on Medicine Ball in your routine 2-3 times per week to maximize the potential benefits for your core muscles.
  • Always warm up before attempting the exercise to prepare your muscles and joints for the demanding plank position.
  • Consult with a fitness professional if you have any pre-existing injuries or conditions that may affect your ability to perform the exercise safely.


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