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
1
Place the Bosu ball on the floor with the flat side up.
2
Kneel down and place your elbows on the flat side of the Bosu ball.
3
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.
4
Tighten your midsection and hold this position for as long as you comfortably can.
5
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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