BOSU Ball Exercise 2: Plank


A recent trend in exercise is to take traditional movements, such as the push-up, squat, and lunge, and perform them on an unstable medium, which increases the difficulty and enhances proprioception – also known as kinesthesia. Kinesthesia, notes WebMD, “is your body’s ability to sense movement, action, and location. Without proprioception, you wouldn’t be able to move without thinking about your next step.”

The BOSU (both sides up) ball, which has been used in a rehabilitative setting, offers the exerciser opportunities to develop better balance via instability training.

Exercise 2: Plank – dome & flat surface

Place the BOSU ball (flat side down) on a level, stable surface. Assume a prone, plank position with elbows flexed at 90-degrees, forearms in contact with the BOSU ball – arms shoulder-width apart located directly beneath the shoulders. The head and spine should remain in a neutral position – with the knees fully extended and hips in line with torso. While holding the plank position, the torso and hips should remain in a straight line throughout the length of the exercise – engaging the core and gluteal musculature. Avoid rising or sagging of the hips. Breathe normally and try holding for 15 to 30 seconds.