Bosu Ball Exercises: Side Plank Lateral Raise

Video Transcript

"Hi, I'm going to demonstrate how to do a modified side plank on your elbow and forearm, on the Bosu ball with a lateral raise combination. So come on down to the ball, you want to take your forearm straight across the ball, you're going to be on your side. You've got a couple different variation's here, you can either bend your bottom knee or you can straighten your leg. You can either do heel to toe, or you can stack your feet on top of each other. Stacking your feet on top of each other is going to be a little bit more challenging, so just find where you're comfortable. I'm going to show you modified first, drop down to your knee, you're on your forearm. Take the hand down to the ball, you're going to use a five pound weight, eight pound optional if you want to go a little bit heavier, but five pounds will be plenty. Lift straight up, bring the arm up, bring that arm down, you don't want to rotate back into your movement. So keep your forearm straight down on that ball, thumb up towards the ceiling, relax the shoulder. Draw the arm down to the ball, lift the arm straight up. If you need to modify this, tuck the elbow to your ribcage and just do an external rotation move. This is going to work all the way across that shoulder, so it's going to go exhale up, inhale down. Taking it up a level, feet are straight out, relax the shoulder, lift it straight up. Now when we get up to this position, you're going to feel a lot more work in your obliques, which is the side closest to the ball. Inhale and exhale. So things to think about: forearm goes straight down on that ball, thumb up, 90 degree angle, shoulder needs to be strong, lift the body up, hips are stacked on top of each other, if we were to take a rod it should go from hip straight down to the other, don't let your hip rotate back. Once you find the stability, grab your weight, lift straight up and down. Try not to open up the chest, we're just drawing that arm up and down opening the chest could pull the shoulder back, and put a lot of pressure in your lower back. If you want to make it more challenging, heel to toe, or stack your feet, so just find that comfort zone, lock in your core, lift and lower. We're going to repeat six to eight repetitions, two to three sets. It's a lot of work in that oblique, so make sure you stretch it out, you can lean away from the body and let that muscle stretch. Or you can take that arm overhead and do your side stretch here, let that open up. Repeat another two to three sets. And that is how we do a modified side plank with a lateral raise."