The bosu side plank with leg raise is a great exercise for intermediate exercisers that helps to strengthen, tone and stabilize the core. Once the basic form of this exercise becomes too easy, try increasing the amount of time spent performing it. This will make a major change in the difficulty level of the exercise.
About the Bosu Side Plank with Leg Raise
As with any exercise, it is important to understand a little bit about the bosu side plank with leg raise and why it is important before performing it. The bosu side plank with leg raise it a great exercise because it targets the abdominal and oblique muscles, as well as those in the lower back, thereby helping to stabilize this area that is often prone to injury and pain. In addition, the bosu side plank with a leg raise helps to strengthen the muscles of the outer thigh, thereby giving them a more toned look.
Positioning Your Body
Before performing the bosu side plank with leg raise, you must position your body. Start by laying a bosu down on a hard surface that is free from other gym equipment. Lay on the ground on your right side, with your right heel placed on the center of the bosu. Make sure that your right elbow and forearm are also planted firmly on the ground. Take a deep breath, and as you exhale your breath, use the muscles in your core to lift your hips and buttocks off the ground. You should now be resting only on your elbow, forearm and right foot. Ideally, your body should be in a straight line from your head to your feet.
Performing the Bosu Side Plank with Leg Raise
Now that you are positioned properly, you can begin to perform the bosu side plank with leg raise. Take a few deep breaths while in the raised position described above. As you exhale your breath, use the muscles in your leg and core to extend your left leg up towards the sky. Your legs should be in a "V" shape. As you inhale, slowly lower your left leg back to its starting position. Do at least ten repetitions before taking a short break. Perform another two sets of ten repetitions with each leg, in order to achieve optimal results.
Increasing the Intensity
One easy way to increase the intensity of the bosu side plank with leg raise is to increase the amount of time spent performing the exercise. As you raise your leg to the sky, count "one, two, three." As you lower your leg back down to starting, count only to "one." This forces the muscles to work harder for a longer period of time, thereby increasing the intensity of the workout. You'll be amazed at how this small change can really intensify the exercise.