The bosu side plank with shoulder raise is a great exercise if you are looking for a total body workout. As the name suggests, this exercise requires the use of a bosu. A bosu is a piece of exercise equipment that is composed of half a blue stability ball fused to a hard plastic platform. Using a bosu increases the intensity of any exercise due to the decreased stability of the work surface. Be aware that this exercise can be difficult for people who are inexperienced in working with a bosu. Ask a friend or fellow gym member to spot you when first attempting this exercise.
About the Bosu Side Plank with Shoulder Raise
The bosu side plank with shoulder raise is a great exercise that can give you a total body workout. As with traditional side planks, this exercise targets the muscles in the lower back, abdomen, and buttocks. This exercise, however, also targets the muscles in your shoulders, thereby increasing strength and muscle tone. In addition, this exercise helps to stabilize the shoulder joint, making it a great choice for people who have recently dislocated or otherwise injured this joint.
Positioning Your Body for the Bosu Side Plank with Shoulder Raise
Before performing the bosu side plank with shoulder raise, it is important that you position your body properly. Start by placing a bosu down on a flat surface that is free from other exercise equipment with the blue side facing upwards. Rest on your right side, with your right elbow firmly planted on the bosu and your right hip and leg resting on the floor. Hold a dumbbell in your left hand. Bend your left elbow so that the dumbbell is resting at or near your left shoulder.
Performing the Bosu Side Plank with Shoulder Raise
Now that you are positioned properly, you can perform the exercise. Start by taking a deep breath. As you exhale the breath, lift your buttocks and legs off the ground. Use the muscles in your core to hold your body in the "plank" position. You should be in a diagonal line from your head to your feet. Take another few deep breaths. This time, as you exhale, use the muscles in and around your shoulder to extend your left arm, pressing the dumbbell in the left hand to the sky. Once you have reached the maximum height, slowly lower the dumbbell back down to the starting position. Perform another ten repetitions before taking a short break, and then switching to the other side and arm. Do ten repetitions of the bosu side plank with shoulder raise with the dumbbell in the right hand. Do an additional two sets of ten repetitions on each side in order to achieve optimal results.
Increasing the Intensity of the Bosu Side Plank with Shoulder Raise
Be sure that you feel comfortable performing the basic form of this exercise before trying to make it more advanced. Once you do plan on increasing the intensity, try placing another bosu under your feet. This will make the surface less stable and require you to engage the muscles in your core even more, thereby increasing the intensity of the workout.