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Bosu Side Plank Elbow Foot

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Exercise Profile

Primary muscles:

Obliques

Equipment:

Bosu

Difficulty:

Intermediate

Bosu Side Plank Elbow Foot Overview

The bosu side plank elbow foot workout is a challenging exercise that targets the obliques.

By using the bosu, it adds an unstable surface, forcing the core muscles to work harder.

The exercise involves balancing on the elbow and foot while lifting the hips off the ground.

While other muscles are involved, the bosu primarily engages the obliques for a more intense workout.

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Bosu Side Plank Elbow Foot Instructions

  1. Start by placing a bosu ball on the ground with the flat side facing up.
  2. Lie on your side and position your elbow directly under your shoulder on the bosu, keeping your forearm perpendicular to the ground.
  3. Extend your legs and stack them on top of each other, with your feet resting on the ground.
  4. Lift your hips off the ground, creating a straight line from your head to your feet.
  5. Engage your core and hold this position, ensuring your body remains aligned.
  6. For an added challenge, lift your top leg off the bottom leg and hold it in the air.
  7. Hold the side plank position for the desired amount of time, then lower your hips back down to the ground to complete one repetition.

Bosu Side Plank Elbow Foot Tips

  1. Position your bosu on a stable surface, ensuring it is secure and stable. Place your elbow directly under your shoulder, with your forearm resting on the bosu and your feet stacked on top of each other. Keep your body in a straight line from head to toe, engaging your core muscles.
  2. Before you begin, take a moment to focus on your breath. Inhale deeply, expanding your ribcage, and exhale fully, drawing your navel towards your spine. This will help you establish a strong mind-body connection and activate your oblique muscles, which are crucial for maintaining stability in this exercise.
  3. As you lift your hips off the ground, imagine creating a straight line from your head to your heels. Engage your obliques by imagining that you are pulling your bottom waist towards your top waist, creating a strong contraction on the sides of your torso. Avoid letting your hips sag or rotate backward, as this can put strain on your lower back.
  4. Focus on maintaining a steady and controlled movement throughout the exercise. Avoid rushing or using momentum to lift your hips. Instead, engage your obliques to lift your body with control, feeling the burn in your side muscles. Keep your gaze forward, maintaining a neutral spine, and avoid straining your neck or shoulders.
  5. Remember to breathe continuously throughout the exercise

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