In core training, BOSU ball plank twists require turning a BOSU ball upside down and trying to balance the upper body on the ball. Work out the abs, arms and lower back by doing BOSU ball plank twists with tips from a gymnast in this video on exercises and core training.
Muscles worked: Core & obliques
Exhale on the contraction & inhale on the release
Maintain a neutral spine & avoid arching the back
Repeat 2-3X a week for best results
Strong core = healthy back
Mimi Saraiva is a former gymnast for the Brazil national team. Mimi moved to Los Angeles 10 years ago and is now a certified and licensed personal trainer and a trainer for iTRAIN.com. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.
Hi everybody I'm Grace Lazenby and welcome to pilates core training. Now today I'm going to take you through a fairly advanced exercise called rollover and teaser. Also we are going to make it just a little more advanced with the magic circle and the ball. So I'm going to do a couple of repetitions with the magic circle and then we are going to balance with the ball. So grab your magic circle and what you are going to do is I want you to lay down first. You are going to pull your knees in your chest. Now you are going to place the magic circle right above your ankles. Ok take your hands on the outside of your legs and squeeze the magic circle in. This will initiate the inner thigh down into the lower core. Ok from here, you are going to roll over, you are going to take the legs up, you are going to press them back. You are going to squeeze the inner thighs and hold. Good now from here you are going to find your center with the lower abs. Really slowly you are going to slide down. Now I'm going to give you a little bit of a hint here. If you need to slide your hands up and hold them here, level two is a little more advanced. You can go ahead and let go. That's it balance. Beautiful, squeeze in bring the arms down. Send the energy straight up. Again let the energy come from your core, not from momentum or from the lower back. Again pull from the lower belly, stretch up. Again level one, two. Excellent let's do two more. And then we are going to try to use the ball. Good stretch it back, squeeze in. So as you notice you are not only working the lower abs, you are working the inner thighs. That's it, beautiful, hold. This is your last one. Shh, haa. Now your breath is really important cause that's going to control the movement. Beautiful, hold. Now place your hands behind your hamstrings, take your feet straight overhead, bend your knees, and drop the magic circle. Let's just take a nice easy roll up. We are going to do the same thing with the ball. We are only going to do a couple of reps here. Now again you are going to have to balance a little more here. You are going to inhale, stretch it back, flex your feet. Again find the energy from the lower core. Come on up. And balance. Alright down, excellent you guys really focus hold. Gold bring your hands down. Bend your knees, grab the ball. Let's go ahead and roll up. Excellent you guys that was a very advanced pilates exercise. That was rollover and teaser with the magic circle and the ball.
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