Bosu Exercises: Beginner Bosu Plank Ups

The Bosu is a device that can be used to perform certain fitness exercises. The device has a semicircular shape and is available in several sizes. You can perform several exercises, including plank ups.

How to Perform the Plank Ups for Beginners

The plank ups for beginners are slightly different from the plank ups for more advanced people. You should learn how to perform these plank ups safely, to avoid any injuries. The Bosu will have to be placed upside down, with the round area touching the ground.

Kneel in front of the Bosu and place your hands on it. The exercise may be performed with the arms straight and hands placed on the Bosu or with the forearms placed on it as well. You can choose whichever is more comfortable for you in the beginning. If you feel any pressure on your wrists, you should opt for the exercises with the forearms on the Bosu. Your knees will stay on the ground, but make sure you keep your toes perpendicular on the ground.

Try to tighten your abdominal muscles to roll to the left and then to the right, using the Bosu. If you tighten your abdominal muscles, you will also make sure that your low back is safe and there is no pressure on this area during the exercise.

For a plank up, place your hands on the Bosu, knees touching the floor. Make sure your hands are under your shoulders and try to bend your arms slowly and lift back up. If you feel discomfort in your lower back, you should stop and try to tighten your abdominal muscles. Always remember to inhale and exhale.

Muscle Groups Worked

The plank ups will work on several muscle groups:

  • The abdominal muscles will help you through this exercise, so you will work these intensively
  • Oblique muscles, involved due to the movement of the Bosu throughout the exercise
  • The quadriceps
  • Chest muscles
  • Gluteus muscles 

Plank Ups for Advanced

If you feel comfortable with the plank ups for beginners, you can try the plank ups for advanced, which will involve lifting the knees above the ground. Place your hands on the Bosu and lift your knees, keeping your toes perpendicular to the ground; this is what trainers call a full plank position. Make sure your hamstrings are tight. Tighten your abdominal muscles and move to the left and right or bend your arms and then lift back up.

How to Intensify the Exercise

If you want to add some challenge to the plank up exercise, you can perform faster movements or even try to perform a circular movement, making sure that your abs are always tight to protect your lower back.

You may also try performing the exercise placing one hand at your back and using only one arm to move to the left and right or to lift your body up. Alternate the hand that stays on the Bosu. You may also use another Bosu as a support for your legs, for a more intensive workout.


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