Medicine-Ball Plank Jack
Plank jacks meet core work! Jump your feet while balancing on a medicine ball for an extra stability challenge.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Start in a plank position with your hands placed on a medicine ball under your chest. Your arms should be straight, and your legs extended behind you, with your feet together. Your body should form a straight line from head to heels.
Brace your core and maintain a strong, stable position through your shoulders and back.
Quickly jump your feet out to the sides, similar to how you would perform a jumping jack, while keeping your upper body as stable as possible.
Immediately jump your feet back together to return to the starting plank position on the medicine ball.
Continue to repeat this motion for the desired number of repetitions, ensuring you maintain good form throughout. Keep your back flat and avoid sagging of the hips or raising your buttocks in the air.
Rest as needed between sets, focusing on maintaining the intensity and proper technique for each repetition.
Remember to start with a lighter intensity if you are new to this exercise, and as you build strength and stability, you can increase the speed and number of repetitions. Always pay attention to your form to avoid any injuries.
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