In the Up and Down on BOSU we use the BOSU balance trainer upside down. This will make the BOSU a very unstable platform for the plank exercise. Your balancing skills will be challenged.
HOW TO…
- Get on your knees on the ground with the BOSU balance trainer placed upside down in front of you.
- Lower your upper body, and place your elbows and hands on the BOSU. Place your elbows straight under your shoulders.
- Now bring up your knees while leaning on your toes and forearms. Position your feet forward or backward if needed to allow for a full body extension.
- Tighten your core to keep your body straight.
- Now slowly lift one arm and place your hand on the BOSU. Position the hand next to your other arm but in the middle of the BOSU.
- Push your body up and then lift your other arm to move it from elbow to hand as well. You are now in a high plank on BOSU position.
- Hold for a second, and then move back to your elbows one by one.
Note: Be prepared for the BOSU to roll to the side while you move up or down. The challenge is to keep your balance during these transitions. If needed, let some air out of the BOSU to reduce the sideways movement.
Goal: Repeat the up and down on BOSU 20 times in one exercise without resting.
Challenge: Too difficult? Let some air out of the BOSU to make the BOSU more stable. Once you get better at it, inflate the BOSU a bit more.