{"id":1823,"date":"2022-05-22T09:13:00","date_gmt":"2022-05-22T16:13:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1823"},"modified":"2022-05-23T06:17:47","modified_gmt":"2022-05-23T13:17:47","slug":"forearm-plank-on-bosu","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank-on-bosu\/","title":{"rendered":"Day 104 – Forearm Plank on BOSU"},"content":{"rendered":"\n
\"Forearm<\/figure><\/div>\n\n\n\n

The forearm plank on BOSU<\/a> 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<\/a> and adds a balancing challenge that helps increase core strength even more.<\/p>\n\n\n\n

Since the balance trainer can be used with either side up, quite a few variations are possible.<\/p>\n\n\n\n

HOW TO…<\/strong><\/p>\n\n\n\n

  1. Get on your knees on the ground with the BOSU balance trainer in front of you.<\/li>
  2. 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.<\/li>
  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.<\/li>
  4. Tighten your core to keep your body straight. Make sure to look down and not forward.<\/li><\/ol>\n\n\n\n

    Note<\/strong>: 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.<\/p>\n\n\n\n

    Progression:<\/strong> While in the forearm plank position on the BOSU, extend the duration you hold the position. Build it up to 30 seconds.<\/p>\n\n\n\n

    Challenge:<\/strong> Do forearm plank on BOSU <\/a>for 30 seconds, rest for 10 seconds and then repeat two more times. Make sure to regulate your breathing in the resting period!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Forearm Plank on BOSU<\/p>\n","protected":false},"author":2,"featured_media":2912,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[183,178],"class_list":["post-1823","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-bosu","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1823","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1823"}],"version-history":[{"count":6,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1823\/revisions"}],"predecessor-version":[{"id":3587,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1823\/revisions\/3587"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2912"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}