How To Do A Side Plank & Leg Lift Combination With A Bosu Ball Video

The side plank and leg lift combination on a bosu ball is an advanced exercise that will work the legs, obliques and glutes. Learn how to do side plank and leg lift combinations with a bosu ball from a certified personal fitness trainer in this exercise video.

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Forearm on bosu ball
Toe toward floor
Stabilize body
Try variations

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to show you how to do a modified side plank using the BOSU ball and a leg lift. Muscles that we're going to work today are going to be your obliques closest to the ball. So this is your waistline muscles as well as your glute and your outer thigh. You'll feel a lot in your shoulders. Lock everything in nice and tight. The forearm is going down on the ball. Thumb towards the ceiling. Lift up, balancing on the side of the leg, knee bent, and we're just going into a leg raise. This is your modification. You're going to flex your heel. Turn the toes slightly down towards the floor. Keep the body stable. So from your hips to your shoulders, we don't want to move. Keep everything locked in. It's exhale and inhale, repeating six to eight times. To make this one more challenging, slide that bottom leg out. You're going to pop up into your modification here with the arm down like this. [demonstration] Hand is on top of the hip. We're lifting up and down. Inhale and exhale. If you feel a lot of pressure in your kneecap, bend that knee and continue on with your motion. Think about the hips being stacked on top of each other. Don't let the hips rotate back and forth. Lift and lower. Exhale and inhale. So we're working all the way down that leg into the oblique, into the shoulders. Keep the shoulders stabilized as much as possible. Doing six to eight repetitions, two to three sets, and then we're going to flip it over onto the other side. Now, that's how you do a modified side plank with a leg raise on the BOSU ball.

How to Do a Side Plank & Leg Lift Combination With a Bosu Ball Video

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