Author: Hilde

Day 117 – Reverse High Plank on BOSU

Reverse High Plank on BOSU

Reverse High Plank on BOSU

The reverse high plank on BOSU is a full reverse plank using a BOSU ball under your feet.

HOW TO…

  1. Sit on the yoga mat with the BOSU ball in front of you.
  2. Place your feet on the BOSU ball, with your heels in the middle, toes pointing up.
  3. Lean backward with your arms extended behind you.
  4. Place your hands on the yoga mat and then push up your hips.
  5. Lift your hips by tightening your core muscles until your body is completely straight Look up.
  6. Hold for 3 seconds.
  7. Slowly lower your hips back onto the yoga mat.

Note: When doing the reverse high plank on BOSU, you can position your hands either facing towards the BOSU ball or away from it. Both are possible, it is a matter of what you feel comfortable with. The option with your hands pointing towards the ball is a little easier on the wrists, but the option with your hands pointing away from the ball gives you more pushing power to keep your body straight.

Progression: Increase the duration of the reverse high plank on BOSU up to 30 seconds.

Challenge:

Do a reverse high plank on BOSU for 10 seconds.

Rest for 5 seconds.

Repeat the above steps 10 times.

Day 116 – Reverse Plank with Leg Cross on BOSU

Reverse Plank with Leg Cross on BOSU

Reverse Plank with Leg Cross on BOSU

The reverse plank with leg cross on BOSU is a second option to use leg movement in reverse planking with a BOSU Balance Trainer.

HOW TO…

  1. Get into a low Reverse Plank on BOSU position.
  2. Lift your right leg slightly and bend it at the knee while sliding your foot over your left leg.
  3. Slide the right foot over the left leg until you are at the knee. Your legs make the number four (4) shape.
  4. Keep looking upward! Especially when you start with this exercise for the first time, you may want to look at your legs to see if you are doing it right. Fight that urge, or limit it to a minimal time.
  5. Once you are at the knee, start moving the right foot back again until it is over the BOSU ball. Rotate your foot and place your heel back on the BOSU.
  6. Repeat with the left leg.
  7. This completes the reverse plank with leg cross on BOSU.

Note: You can either place your hands like shown in the image, with your hands in fists and resting on the side, or place your hands flat on the yoga mat. The latter option gives you a bit more control over the balance.

Progression: Repeat each leg 10 times without leaving the reverse plank position. You can vary between alternating legs, or repeating the same leg multiple times.

Variation: If needed, you can put your hands in your lower back to help push up your hips. Once in the position, place your hands on the yoga mat again.

Day 115 – Reverse Plank with Leg Lift on BOSU

Reverse Plank with Leg Lift on BOSU

Reverse Plank with Leg Lift on BOSU

Moving on from the static reverse plank on BOSU, the reverse plank with leg lift on BOSU introduces a leg lift to train your leg muscles in addition to the core muscles.

HOW TO…

  1. Get into a low Reverse Plank on BOSU position.
  2. Lift your right leg while keeping it straight. Raise the leg until about a 30-degree angle with your left leg. Keep your foot at a 90-degree angle with your leg.
  3. Hold the leg up for 3 seconds. Make sure to keep looking up.
  4. Lower your right leg back onto the BOSU ball.
  5. Repeat with the left leg to complete the reverse plank with leg lift on BOSU.

Note: Do not raise the legs too high. It will make it more difficult to hold the plank and it does not benefit the exercise. Make sure to inflate the BOSU ball adequately to give you sufficient height under your resting leg position.

Progression: Increase the duration of the left lift on each side up to 10 seconds. Repeat each leg 10 times without leaving the reverse plank position.

Variation: Too difficult? As with the regular low reverse plank on BOSU, you can put your hands in your lower back to help push up your hips. Once in the position, place your hands on the yoga mat again.

Day 114 – Reverse Plank on BOSU

Reverse Plank on BOSU

Reverse Plank on BOSU

Next to regular planking and side planking, we can also do reverse planking on the BOSU balance trainer. Let’s start with a static reverse plank on BOSU.

HOW TO…

  1. Sit on the floor with the BOSU ball in front of you.
  2. Place your feet on the BOSU ball and then lean backward with your arms bend so your elbows reach the floor first.
  3. While leaning on your elbows and lower arms, slowly left your hips until your body is horizontal.
  4. Tighten your core muscles to keep your body in a straight reverse plank. Make sure to look upwards and not at your feet.
  5. Hold for 3 seconds.
  6. Lower your hips again until your but is on the floor.

Note: As with most reverse plank positions, it is recommended to use a yoga mat to protect your elbows.

Progression: Keep the reverse plank on BOSU position as long as you can (up to 30 seconds) while maintaining proper form.

Variation: Too difficult? Put your hands in your lower back to help push up your hips. Once in the position, place your hands on the yoga mat again.

Day 113- Rotating Plank on BOSU

Rotating Plank on BOSU

Rotating Plank on BOSU

In the Rotating Plank on BOSU, we use the BOSU balance trainer in a dynamic exercise. Keeping a stable position on a BOSU can be difficult enough. By rotating on the BOSU ball we increase the difficulty level.

HOW TO…

  1. Position yourself in a High Plank on the BOSU trainer. The BOSU is used upside down like in the case of the Maintain Climber on BOSU.
  2. Slowly start shifting your balance to move the BSOU in a little circle.
  3. Tighten your core muscles to keep your body in a straight plank.
  4. Use your arms to shift your upper body weight and control the BOSU ball.
  5. Repeat until you have performed a full rotation.

Progression: Perform the Rotating Plank on BOSU until you have performed ten (10) full rotations.

Variation: Too difficult? You can start you performing the BOSU rotation while on your knees to get familiar with the movement and the challenge to keep your balance. Once in a high plank position, first limit the movement. Start with small circles and gradually increase the movement.

Day 112 – Mountain Climber on BOSU

Mountain Climber on BOSU

Mountain Climber on BOSU

The Mountain Climber is a great exercise to try on a BOSU ball. The extra balancing effort required makes the Mountain Climber on BOSU a real challenge.

HOW TO…

  1. Position yourself in a High Plank on the BOSU trainer. The BOSU is used upside down in this case.
  2. Pull up your left knee until it is over the BOSU trainer. If your knee hits the BOSU, position your hand and feet so that you create enough space. If required, lift your hips a little further.
  3. Tighten your core muscles to ensure you stay as straight as possible. Keep your balance with arm movements.
  4. Like with a regular mountain climber, quickly straighten your left leg again, while you pull up your right knee.
  5. Repeat switching the leg pull-ups with alternating legs.

Note: Although not required, a yoga mat can help to prevent slipping with your feet.

Progression: Perform the Side Star on BOSU 10 times on each side. Hold the star position for 3 seconds each time.

Variation: Too difficult? Start the exercise by moving your legs slowly. No quick movement (like you are running), but deliberate controlling movements to learn the positions. Once you are comfortable, try picking up the speed of the leg exchanges.

Goal: Since the movement frequency can vary depending on your ability, the best goal is to do the Mountain Climber on BOSU for 30 seconds in a row.

Challenge:

Do the maintain climber for 30 seconds.

Rest for 10 seconds.

Repeat this 5 times.

Day 111 – Swimmer on BOSU

Swimmer on BOSU

Swimmer on BOSU

On day 5 we introduced the swimmer, an arm and leg raise while flat on your belly. This lends itself perfectly to a BOSU balance trainer. You will train your core as well as your arms and legs.

HOW TO…

  1. Position yourself belly down on the BOSU ball. You might need to reposition yourself when you perform the next steps to get your center properly aligned for balance.
  2. Extend your arm and legs.
  3. Now lift your arms and legs at the same time. Try to lift them as high as you can without losing your balance.
  4. Hold for a few seconds, and then lower arms and legs again.

Note: Make sure to align your breathing with the movement for maximum effort and results.

Progression: Perform the Swimmer on BOSU 10 times in sequence, hold the swimmer pose for 3 seconds.

Variation: Too difficult? Limit the height of the arm and leg lift. It also helps to spread your arms and legs a little more as it makes the balance easier.

Day 110 – Side Star on BOSU

Side Star on BOSU

Side Star on BOSU

The Side Star on BOSU is a variation to the regular Side Star, a sideways planking exercise.

HOW TO…

  1. Position yourself in a Side Plank on BOSU to start.
  2. Now raise your right arm until it is pointing up (completely vertical). At the same time, lift your right leg until your foot is at about the same height as your shoulder.
  3. Hold for 3 seconds and then slowly return to the starting position.
  4. Switch to your left side.

Progression: Perform the Side Star on BOSU 10 times on each side. Hold the star position for 3 seconds each time.

Variation: Too difficult? Start the exercise with your arm first without the leg raise. Then add the leg, but increase the lift of the leg gradually. Raise the leg only a little bit at first to get familiar with the exercise. It also helps to not inflate the BOSU too much.

Goal: Try to keep the Side Star on BOSU position for up to 30 seconds before returning to the side plank position.

Day 109 – Side Plank on BOSU

Side Plank on BOSU

Side Plank on BOSU

Remember the Side Plank on day 14? Today we will do the same with a BOSU balance trainer. Train your core and neck muscles.

HOW TO…

  1. Position yourself in a Forearm Plank on the BOSU.
  2. Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right hand alongside your body.
  3. Ensure that your hips are NOT sagging or lowering to the ground. Your body should form a straight line from your heels to your head. Face sideways and keep your neck straight.
  4. Hold for a second, and then slowly return to the starting position.
  5. Switch sides.

Note: Even though we are using a BOSU, the exercise is actually slightly easier than the regular side plank. Since the BOSU adds some elevation, the angle of your body is easier to maintain.

Progression: Perform alternating side planks up to 10 times on each side. To increase the difficulty, keep the side plank on BOSU position for 5 seconds on each side before switching.

Variation: Too difficult? Start with doing the exercise in a High Plank position.

Day 108 -Plank with Alt Leg Lift 2 on BOSU

Plank with Alt Leg Lift 2 on BOSU

Plank with Alt Leg Lift 2 on BOSU

The Plank with Alt Leg Lift 2 on BOSU is a variation on the exercise of day 107. We still do a leg lift, but in this case, the feet are resting on the BOSU rather than the hands and the BOSU is upside down

HOW TO…

  1. Place the BOSU upside down on the ground.
  2. Get on your hands and knees in front of the BOSU. Place your feet on the BOSU. This may seem odd, but because the BOSU will tilt, it is perfectly possible.
  3. Now slowly lift your knees and lean on your hands and feet. Move from resting on the top of your feet to your toes.
  4. Straighten your body and tighten your core. Look down to the ground.
  5. Once you are stable, slowly lift your right leg a few inches. The BOSU will tilt a bit, but you can control that with the balance of your left foot.
  6. Lower the right leg again and place it back on the BOSU balance trainer.
  7. Repeat with the left leg.

Note: The more you keep your toes in the center of the BOSU, the easier it is to keep your balance.

Progression: Repeat the plank with alt leg lift 2 on BOSU 20 times (lift each leg 10 times).

Challenge: If the exercise is too difficult, you can deflate the BOSU a bit to make it easier.