Beginner Bosu plank ups are a great exercise that can strengthen and tone the muscles of the core. This exercise requires the use of a Bosu, which is composed of half a stability ball fused to a hard black platform. A Bosu can be incorporated into almost any exercise as a way to increase the intensity. Bosus increase exercise intensity due to their ability to decrease the stability of the working surface, thereby forcing the exerciser to more fully engage the muscles of the core.
About Beginner Bosu Plank Ups
Before adding any new strength training exercise to your workout, you should understand why the exercise is important, and what muscle groups are targeted by the exercise. In regards to the beginner Bosu plank up, the major muscle groups that are targeted include the abdominal and oblique muscles, as well as those of the lower back and chest. Beginning exercisers should always request the help of a friend or fellow gym member when attempting a new exercise, in order to ensure that proper form and technique is used.
Positioning Your Body
Before performing the beginner Bosu plank up, it is important to position your body properly. Start by placing a Bosu down in the center of an area that has been cleared from dumbbells or other pieces of equipment that could possibly cause injury to the exerciser. Make sure that the blue side of the Bosu is facing toward the ceiling. Come onto all fours, with your hands near the Bosu. Carefully position your elbows and forearms on the center of the Bosu. Take a deep breath, and as you exhale your breath, use the muscles in your core to lift your knees off the ground. Step your feet back slightly from the Bosu so you're now resting only on your elbows, forearms, and toes. You should be in a straight diagonal line from your shoulders to your feet.
Performing Beginner Bosu Plank Ups
Unlike other strength training exercises, which require you to perform a particular movement over and over, this one is much simpler and therefore great for beginners. Once you are in the basic position as described above, you do not need to make any further changes. Simply hold your body in the same position, making sure to keep your hips and belly raised for at least 20 seconds. Allow your knees to sink to the ground, and take a short break. Do another interval of 20 seconds.
Increasing the Intensity
One of the best ways to increase the intensity of the beginner Bosu plank up is by placing your feet on another Bosu. As described above, this will decrease the stability of the work surface even further, forcing you to rely even more fully on the muscles of the core.