The double bosu plank up is a great twist on the traditional plank that is done on the floor. This exercise requires the use of two bosus, which are composed of half a stability ball fused to a hard plastic surface. Bosus are great pieces of exercise equipment because they decrease the stability of the work surface, thereby increasing the intensity of the exercise. You'll be amazed at how this small change can really shake up your workout!
About Double Bosu Plank Ups
Before learning any new type of strength training exercise, it is important that you understand what muscles are worked by the exercise, and why the exercise is important to good health. The double bosu plank up is a great exercise for a number of reasons. First, this exercise helps to strengthen and tone the muscles of the core, thereby giving a more sleek look. In addition, strengthening these muscles can help to stabilize the lower back, thereby preventing possible back strain. Finally, as with all strength exercises, increasing the amount of muscle mass in your body helps to increase your metabolic rate, thereby aiding in weight loss.
Positioning Your Body
Before performing the double bosu plank up, it is important to position your body properly. Start by placing two bosus on the ground with the blue side facing up, at a distance approximately five feet away from each other. Come onto the ground, and place your bent elbows and forearms on one of the bosus. Now, carefully place your toes on the opposite bosu. Let your knees rest on the ground. You should now have three contact points with the ground, including your elbows and forearms, knees and toes. In addition, your body should appear from the top to be in a straight line from your head to your feet.
Performing Double Bosu Plank Ups
Now that you are positioned properly, you can begin to perform the exercise. Start by taking a few deep breaths. As you exhale, use the muscles in your core to lift your knees off the ground. You should now be in a "plank position," with your hips and back in line with the rest of your body. Now you should appear from both the top and side to be in a straight line. Hold the pose for at least twenty seconds before taking a short break. Rest, and do another twenty second interval of the exercise in order to achieve optimal results.
Increasing the Intensity of Double Bosu Plank Ups
One great way to increase the intensity of this exercise is by holding the plank pose for an extended period of time. Instead of simply holding the plank for twenty seconds and then resting, try to hold it for thirty seconds. This forces your muscles to work harder for a longer period of time, thereby greatly increasing the intensity of the exercise.