Bosu twist crunch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu twist crunch )

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Name of exercise  AROM lumbar flx crunch twist w/BOSU
Other names of exercise Bosu twist crunch
Description of exercise Bosu twist crunch is a core strengthening exercise that involves using a Bosu ball, which is a half-sphere stability ball. To perform this exercise, lie on your back with your feet flat on the ground and your knees bent. Hold the Bosu ball above your chest with your arms extended. Then, twist your torso to one side while bringing your opposite elbow towards your knee. Return to the starting position and repeat on the other side. This exercise targets the abdominal muscles, obliques, and hip flexors, improving balance, stability, and overall core strength. It can be modified for different fitness levels by adjusting the speed and range of motion.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on BOSU on back with knees bent, and hands clasped behind neck.
  • Tighten abdominals and lift legs.
  • Raise left elbow up and raise right knee up, twist until they touch.
  • Lower and repeat with right shoulder and left knee.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Rotation
    Type of Action Rotation, Flexion, Extension, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased balance
  • Better posture
  • Enhanced flexibility
  • Stronger obliques
  • Improved coordination
  • Increased stability
  • Improved body awareness
  • Better muscle definition
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Bosu twist crunch exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by the twisting motion, such as back pain, neck pain, or joint problems. It is also not recommended for individuals with balance issues or those who are pregnant. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a medical professional. Additionally, if you are new to exercise or have not been properly trained on how to use the Bosu ball, it is best to avoid this exercise until you have received proper instruction.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Ensure proper form and technique
  • Use a stable and secure Bosu ball
  • Engage your core muscles throughout the exercise
  • Do not strain your neck or back
  • Start with a lower number of repetitions and gradually increase
  • Breathe properly during the exercise
  • Avoid jerky movements
  • Keep your feet firmly planted on the ground
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • obesity
  • back pain
  • poor posture
  • weak core muscles
  • digestive issues
  • cardiovascular disease
  • diabetes
  • osteoporosis
  • arthritis

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    Frequently asked questions

     

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