POPSUGAR Fitness

Fire Up Your Core and Whittle Your Waist With One Move

Mar 5 2014 - 3:25pm

No matter how you slice it or dice it, the BOSU makes everything harder — in the best way possible! Take your basic plank, add the unstable BOSU into the equation, and your core is suddenly working overtime. Here's a progression of plank exercises for this devilish piece of equipment that assures a good burn!

  1. Basic Plank: Start in a basic plank with the ball side of the BOSU facing down. Holding this plank can be quite a challenging exercise on its own. If you're just doing this plank variation, hold the position for 30 to 60 seconds, and repeat three times.
  2. Knee Up: For an added challenge, while holding the plank, pull your right knee to your chest and hold there for two or three seconds. Return to the plank, and switch legs for one complete rep. Do 10 reps altogether. You need to keep the BOSU stable throughout the exercise — that's what makes it tough.
  3. Add a Twist: Start in plank, pull your right knee toward your chest, and twist to the left, bringing your right knee toward the left elbow. Reverse the action, untwist, bring knee to chest, then return to plank. Do 10 times on each side. This one is tough, but trust me, the second set will feel better. Do two to three sets of this move while keeping the BOSU stable.

Source URL
http://www.fitsugar.com/fitness/Twisted-Plank-BOSU-Ball-14227102