Bosu Ball Core Exercises: Side Plank

Video Transcript

"This functional core exercise using the Bosu is the side plank. Now this exercise has several variations, so you have options to choose from, and this depends on your fitness level so there are lots of levels. So here we go. First of all, start off with your hand on top of the Bosu, and you want to extend your top leg, put your knee down on the floor, draw that belly in, and extend your arm up towards the ceiling. Keep pulling that belly in. Now when you feel comfortable in this position you can take it up to the next level by lifting your knee up off the floor and placing one foot in front of the other. Really draw in that belly, lift up with your arm and gaze toward your fingertips. Now if you want to take it up to the next level, take that top leg and put it on top of the bottom, and even harder lift the top leg up. Now make sure you're breathing and really pulling up through that torso. Now, another variation that you can do is coming down right on that forearm and placing one foot on top of the other, and you're here. This really gets the obliques. Make sure you're breathing. You can hold this position for about 30 seconds to a minute. Make sure you switch sides so that you're even. That is the side plank on the Bosu."