The Bosu ball offers a full body workout with one small piece of equipment that's easy to store and use in the comfort of your own home. Many gyms also offer a Bosu ball where you can work with a trainer to obtain the core strength and muscle toning you want. Because of the dynamic structure of the ball, both sides can be utilized to help maximize the options for exercises. One of the exercises you can do on the ball is a side plank with an underside twist. This version of the plank is a pretty difficult one on its own, but with the ball you can take it to a whole new level.
Things You Need
- Bosu Ball
- Yoga Mat (Optional)
Roll out your yoga mat and place the Bosu ball at one end of the mat with the ball facing up. The yoga mat is to help keep your feet in place and avoid slipping off the ball. If you don't feel you have the right traction on the mat, you can remove it. All floor exercises should be completed with fitness shoes on, even if your working out at home.
Step 1: Get into the Side Plank Position
To get into the side plank position, you need to choose one side (you'll work the opposite side later) and place your elbow on the ball. Stretch your legs straight out to the side. There are three varieties for foot positioning you can use based on the level of intensity you want. For beginners, place your bottom knee on the floor with your foot facing back and your top leg out with your foot resting on the ground. This gives you more support by allowing your bottom knee to take some of your weight off your elbow and feet.
For an intermediate pose, put both feet straight out and place your top foot in front of the bottom foot. This allows for a bit more balance. For the advanced pose, place your top foot directly on top of your bottom foot.
Step 2: Incorporate the Underside Twist
An underside twist is where you take your top arm and use it for balance as you twist your body under moving between your body and the floor. You need to do this without falling or losing balance. This exercise takes core strength and balance. Hold your pose on the underside of your body for a few seconds then return to your starting side plank pose.
Step 3: Finish Your Reps
This is a tough one, so try to complete 5-10 reps before switching to the other side. As your core becomes stronger, you'll be able to add reps and advance to more difficult poses.
The Bosu ball is easy to use and can be used in the comfort of your own home for convenience. This ball is a major core strength builder that also encourages overall body strengthening and results.