Tag: 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.

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.

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.

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.

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.

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.

HOW TO…

1. Get in a forearm plank on BOSU position.
2. Slowly lift your right leg while keeping it straight. A few inches is enough.
3. Regulate your breathing and keep your core tight. Do not let your hips sag during the leg lift.
4. Slowly lower the right leg again until it is back on the ground.
5. Repeat with the left leg.

Note: Again make sure the angle between your upper arms and your upper body is as close to 90 degrees as possible. This will help with the balance, and it also prevents the BOSU from moving forward while you do the exercise.

Goal: Do the alternating leg lift 20 times (10 lifts of each leg).

Challenge: Too easy? Place the BOSU upside down to make the plank with alt leg lift on BOSU more difficult.

In the Up and Down on BOSU we use the BOSU balance trainer upside down. This will make the BOSU a very unstable platform for the plank exercise. Your balancing skills will be challenged.

HOW TO…

1. Get on your knees on the ground with the BOSU balance trainer placed upside down in front of you.
2. Lower your upper body, and place your elbows and hands on the BOSU. Place your elbows straight under your shoulders.
3. 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.
4. Tighten your core to keep your body straight.
5. Now slowly lift one arm and place your hand on the BOSU. Position the hand next to your other arm but in the middle of the BOSU.
6. Push your body up and then lift your other arm to move it from elbow to hand as well. You are now in a high plank on BOSU position.
7. Hold for a second, and then move back to your elbows one by one.

Note: Be prepared for the BOSU to roll to the side while you move up or down. The challenge is to keep your balance during these transitions. If needed, let some air out of the BOSU to reduce the sideways movement.

Goal: Repeat the up and down on BOSU 20 times in one exercise without resting.

Challenge: Too difficult? Let some air out of the BOSU to make the BOSU more stable. Once you get better at it, inflate the BOSU a bit more.