Plank Ball Slap
The plank ball slap is a core anti-rotation exercise that challenges the abdominals and obliques by requiring you to maintain a stable plank while reaching across the body to tap a medicine ball. It develops core stability, shoulder strength, and coordination.
How to do it
- Start in a plank position with your hands on the ground and a medicine ball placed just outside one hand.
- Reach one hand across your body and tap or slap the ball, then return to the plank.
- Alternate hands, tapping the ball from each side while maintaining a rigid plank position.
- Avoid rotating your hips as you reach across.
- Continue for the desired number of repetitions.
Form cues
- Keep your hips steady as you reach.
- Engage your abs and squeeze your glutes.
- Place the medicine ball right within reach.
- Move with control rather than rushing the tap.
Breathing: Inhale to steady yourself in the plank, and exhale steadily as you reach across to tap the ball.
Common mistakes
- Rotating the hips side to side, which reduces the anti-rotation core work.
- Sagging the lower back, which puts unnecessary stress on the spine.
- Rushing the taps, which makes it harder to maintain balance and stability.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, chest.
Suggested sets & reps
Get fitter
3 sets × 12–16 total taps, rest 60 s
Lose weight
3 sets × 10–14 total taps, rest 45 s
Build muscle
3–4 sets × 8–12 controlled taps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel wrist discomfort, ease off or perform the movement from an elevated surface.
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 hips keep rotating?
Try widening your feet slightly to create a more stable base of support, and slow down your movement.
How often can I include this core exercise?
You can safely include it 2 to 3 times per week at the end of your workouts or as part of a core routine.
Can I use something other than a medicine ball?
Yes, any small object like a dumbbell, water bottle, or yoga block placed within reach will work well.