Bosu Ball Exercises: Planks

Video Transcript

"Hi I am going to demonstrate how to do a modified plank and a full plank on the bosu ball. Initial setup take the elbows and place the on the ball. Clasp your hands and try not to lock your fingers. If those fingertips lock it will stop the blood supply in the fingers so just relax your fingers, elbows are in triangle position. We are going to pop up so that your bottom is lower than your shoulders so if we were to take a marble it should roll from your head to your toes. We don't want all the weight slouching into the shoulders, push them up nice and high and stabilize that core. Hold this position, take a look at your watch, try to do 15 to 20 seconds, the stronger you become, we're going to work your way up to 30 seconds to a minute. You are just stabilizing through the core. What the bosu ball does is it makes your core activate a little bit more as opposed to being on the floor. A full version is to pop up on your hands, this is going to be a little bit harder, stabilize right here, lengthen the neck, relax the shoulders and stabilize here. Again if you have just started try to work up to 15 seconds, if you've been doing this for a while as you get stronger work yourself up to 30 seconds to a minute stabilizing right here. The braver you become the more we start to work through this. One leg is an optional move, one arm is an optional move so you've got a lot of different variations and just try adding time to this instead of repetitions and that is how we do our plank modified full and variations on the bosu ball."