Bodyweight

Bosu Plank

The Bosu Plank, performed on a Bosu ball, is an excellent exercise for core strengthening and stability enhancement. It targets the whole core area, improves balance, coordination and endurance.

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Bosu Plank instructions

Step-by-step instructions

Place the Bosu ball on the floor with the flat side up.

Kneel down and place your elbows on the flat side of the Bosu ball.

Extend your legs behind you one at a time and come up onto your toes. Keep your body in a straight line from your head to your heels.

Tighten your midsection and hold this position for as long as you comfortably can.

Avoid letting your hips sag down or your back arch. Maintain the straight body position and steady breathing throughout.

Place the Bosu ball on the floor with the flat side up.

Kneel down and place your elbows on the flat side of the Bosu ball.

Extend your legs behind you one at a time and come up onto your toes. Keep your body in a straight line from your head to your heels.

Tighten your midsection and hold this position for as long as you comfortably can.

Avoid letting your hips sag down or your back arch. Maintain the straight body position and steady breathing throughout.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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