There’s no easy plank. That’s a fact. Whether you’re on your forearms, on your hands, on your side, or anything in between, you’re going to feel the burn. But while most planks are known as being a core exercise, the juggling plank will surely be the hardest upper body exercise you do all week.
The juggling plank is anything but easy. The exercise involves starting in a high plank, then balancing on one arm as you scoop up a lightweight medicine ball ($33) in the other. Based on the name, you can probably guess what comes next: You get to channel your inner circus performer as you juggle the ball back and forth from hand to hand, all while keeping your balance and doing your best not to drop it.
While the exercise is undoubtedly challenging—not only requiring muscle strength, but also some coordination—it’s a favorite of Anthony Abenoja, a trainer from Kansas City, Missouri, who recently shared the move on Instagram.
Want to try the juggling plank for yourself at home? Here’s exactly how to go about it in order to strengthen your core, upper body, and beyond.
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How to do a juggling plank
- Start in a high plank position with your hands directly underneath your shoulders.
- Balancing on one arm, scoop a medicine ball into your other hand. Start with something light, like a 4-pound option.
- Keeping the medicine ball in front of you, toss it about a foot in the air, then catch it with your other hand.
- Continue quickly juggling the ball back and forth from hand to hand.
- Complete 3 sets of 12 reps, or do as many reps as you can as a challenge.