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Hi I am going to demonstrate how to do a modified plank and a full plank on the bosu ball. Initial
setup take the elbows and place the on the ball. Clasp your hands and try not to lock
your fingers. If those fingertips lock it will stop the blood supply in the fingers
so just relax your fingers, elbows are in triangle position. We are going to pop up
so that your bottom is lower than your shoulders so if we were to take a marble it should roll
from your head to your toes. We don't want all the weight slouching into the shoulders,
push them up nice and high and stabilize that core. Hold this position, take a look at your
watch, try to do 15 to 20 seconds, the stronger you become, we're going to work your way up
to 30 seconds to a minute. You are just stabilizing through the core. What the bosu ball does
is it makes your core activate a little bit more as opposed to being on the floor. A full
version is to pop up on your hands, this is going to be a little bit harder, stabilize
right here, lengthen the neck, relax the shoulders and stabilize here. Again if you have just
started try to work up to 15 seconds, if you've been doing this for a while as you get stronger
work yourself up to 30 seconds to a minute stabilizing right here. The braver you become
the more we start to work through this. One leg is an optional move, one arm is an optional
move so you've got a lot of different variations and just try adding time to this instead of
repetitions and that is how we do our plank modified full and variations on the bosu ball.