3. BOSU DOME PLANK Place your forearms on the very top of the dome or bubble. Brace the core tightly. Lengthen both legs so the body is in the plank position. Hold this position: Make sure to keep your core drawn in and your glutes contracted. Your back must not arch. Bring the knees to the floor for an easier option.
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4 4. BOSU FLAT PLANK With your hands holding onto the sides of the BOSU, dome sidedown, brace the core and get into full plank position. Option: Lower down into a push-up position, hovering your chest off the BOSU. Keep your abs tight and core engaged, press back up to your plank position. You can make easier by performing these on your knees.
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5. BOSU MODIFIED SIDE PLANK Rest the right forearm on top of the dome. Bend the right knee and lengthen the left leg into a side-plank position. Keep your shoulders over your elbows. Your body should be in a straight line from the head to the heels. Tighten the abdominal muscles and pull in toward your spine, and squeeze your gluteal. Hold for 30 seconds to one minute.