The forearm plank on BOSU is our first plank variation that uses a BOSU balance trainer (or BOSU ball). The use of a balance trainer for planking increases the difficulty level of the forearm plank and adds a balancing challenge that helps increase core strength even more.
Since the balance trainer can be used with either side up, quite a few variations are possible.
HOW TO…
- Get on your knees on the ground with the BOSU balance trainer in front of you.
- Lower your upper body, and place your elbows and hands on the BOSU. Place your elbows straight under your shoulders but keep your hands closer together.
- Now bring up your knees while leaning on your toes and forearms. Position your feet forward or backward if needed to allow for a full body extension.
- Tighten your core to keep your body straight. Make sure to look down and not forward.
Note: The forearm plank on BOSU is adding two aspects to the regular forearm plank. 1) you are planking higher than in the regular forearm plank and 2) by leaning on a round surface, keeping your balance is more difficult.
Progression: While in the forearm plank position on the BOSU, extend the duration you hold the position. Build it up to 30 seconds.
Challenge: Do forearm plank on BOSU for 30 seconds, rest for 10 seconds and then repeat two more times. Make sure to regulate your breathing in the resting period!