Medicine Plank to Toe Tap
The medicine plank to toe tap combines a medicine ball plank with a rotational reach, targeting the abs and obliques. The movement challenges core stability and introduces a rotational element that increases the demand on the entire core.
How to do it
- Begin in a plank position with your hands on a medicine ball.
- Maintain a straight body line and brace your core.
- Lift one hand off the ball and reach it toward the opposite foot, rotating slightly through your torso.
- Return your hand to the ball and repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hands firmly balanced on the center of the medicine ball.
- Brace your abs tightly before lifting a hand off the ball.
- Rotate smoothly through your torso to reach for the opposite foot.
- Return to a stable plank position before switching sides.
Breathing: Inhale as you stabilize in the plank, and exhale as you reach back to touch your toe.
Common mistakes
- Sagging hips cause lower back strain and reduce core activation.
- Rushing the rotation leads to a loss of balance on the medicine ball.
- Bending the elbows during the reach compromises upper body stability.
Muscles worked
Primary: abs. Secondary: shoulders, obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 10-12 alternating reps, rest 60 s
Lose weight
3 sets x 10-14 alternating reps, rest 45 s
Build muscle
3 sets x 8-10 alternating reps, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a floor-based plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt on the ball?
Ensure your wrists are stacked directly under your shoulders and try placing your palms flat on the center of the ball.
How can I stop wobbling so much?
Wobbling is normal for beginners. Slow down the movement and widen your feet slightly to create a more stable base.
Can I do this exercise without a medicine ball?
Yes, you can perform a standard plank reach or shoulder tap on the floor if you do not have a medicine ball available.