{"id":1854,"date":"2022-06-01T09:28:00","date_gmt":"2022-06-01T16:28:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1854"},"modified":"2022-06-02T06:49:38","modified_gmt":"2022-06-02T13:49:38","slug":"reverse-plank-on-bosu","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-plank-on-bosu\/","title":{"rendered":"Day 114 – Reverse Plank on BOSU"},"content":{"rendered":"
\n
\"Reverse<\/figure>\n<\/div>\n\n\n

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<\/a> on BOSU.<\/p>\n\n\n\n

HOW TO\u2026<\/strong><\/p>\n\n\n\n

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

    Note:<\/strong> As with most reverse plank positions, it is recommended to use a yoga mat<\/a> to protect your elbows.<\/p>\n\n\n\n

    Progression:<\/strong> Keep the reverse plank on BOSU position as long as you can (up to 30 seconds) while maintaining proper form.<\/p>\n\n\n\n

    Variation:<\/strong> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Reverse Plank on BOSU<\/p>\n","protected":false},"author":2,"featured_media":2922,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[183,178,182],"class_list":["post-1854","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-bosu","tag-plank","tag-reverse","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1854","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=1854"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1854\/revisions"}],"predecessor-version":[{"id":3619,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1854\/revisions\/3619"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2922"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1854"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1854"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}