We first did a side plank on day 14. Now let us use the BOSU Balance Trainer to lift our legs and make the side plank a little more difficult.
HOW TO…
- Position yourself into a high plank position with your feet on the BOSU.
- Lower yourself to forearm plank.
- Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right arm alongside your body. Use the right arm to push your body into a rotation.
- Ensure that your hips are NOT sagging or lowering to the ground. Your body should form a straight line from your heels to your head. Keep facing forward.
- Slowly return to the starting position. Switch sides.
Progression: Perform the hanging plank on BOSU on each side for as long as you can. Stop when you feel your form is deteriorating (hips sagging). Slowly build up the duration over time.
Variation: Too hard? Perform the exercise while using a high plank position. This will increase the angle of your body, which reduces the effort to keep the side plank.
Goal: Work your way up to continuously side planking on the BOSU until you’re able to side plank for 10x (5 times on each side).