The BOSU is designed to add instability to exercises, engaging more core muscles and challenging all the smaller supporting muscles around your joints. Planks are a total core exercise that involve supporting your body on your elbows or hands in a prone position. Taking the plank exercise to the BOSU adds instability and changes the angle of the plank, requiring more balance and strength. There are variations of planks that can be done on a BOSU. Consult your doctor before starting a new workout program.
Techniques
The National Strength and Conditioning Association recommends core training at least once or twice a week on nonconsecutive days. When doing planks, start with holding the position for 30 seconds and gradually increase to one minute. The BOSU has two surfaces: a rounded soft side and a flat hard side. Use both sides when doing planks to vary your workouts and keep them from getting boring.
Straight Plank
Place your hands or elbows on either the hard or the rounded side of the BOSU. Extend your body straight so only your toes are on the ground. For beginners, Body Results suggests placing your knees on the ground initially. For a slight progression, try placing your elbows on the floor and your feet on the BOSU. This decreases your angle, placing more load on the abs and core to support yourself.
Side Plank
Side planks target your obliques, but also contribute to spinal stabilization. Turn sideways and place your right elbow on the BOSU and your right foot on the ground with the left foot resting on top. Ensure your spine is straight and you are not sinking at the hips. After 30 seconds, switch sides.
Single-Leg Plank
Once you have mastered straight and side planks on the BOSU, try single-leg planks. Assume the forward plank position, but put only one leg on the ground. Lift the other leg so it is about 12 inches off the ground and hold the plank. Try doing leg lifts in sets of 10 while in the plank position. For an advanced plank move, strength and conditioning specialist Brian Schiff suggests trying to laterally abduct, or move the leg away from the body while in plank position.
Knee Tucks
Place your elbows or hands on the rounded side of the BOSU and get into the plank position. Bring your left knee in, crossing under your body to try to touch the BOSU under your right elbow. Return it to plank and repeat on the right side. This adds a crunch rotation that further stimulates the deep abdominals and obliques.
Hip Dips
Do hip dips in both the straight and side plank positions. For the straight plank, twist your torso so your right hip comes in contact with the ground. Straighten back out, hold center plank and then twist to the left to touch the left hip to the ground. In side plank, slowly lower yourself so the hip lightly touches the ground and then contract to return to center position.
References
- Body Results: Plank Variations
- The Fitness Store: Functionally Fit: BOSU Plank Hip Extension/Abduction
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Thomas R. Baechel and Roger W. Earle; 2008
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