Bosu side plank exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bosu side plank )

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Name of exercise  AROM trunk sidebend w/BOSU
Other names of exercise Bosu side plank
Description of exercise The Bosu side plank exercise is a challenging core workout that targets the obliques, shoulders, and hips. It involves placing one hand on the Bosu ball and the other on the floor, while balancing on the side of the feet. The body is lifted into a straight line, with the hips and shoulders stacked on top of each other. This exercise requires stability and balance, as well as strength to hold the position. It can be modified by placing the bottom knee on the ground for beginners or by adding a leg lift for advanced variations. The Bosu side plank is a great way to improve overall core strength and stability.
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 side with waist at top of BOSU, legs on floor, straight and together, upper body resting on floor.
  • Cross arms over chest and raise upper body upward while raising legs upward until body is straight.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Extension

    Benefits of exercise

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

  • Improved core strength
  • Increased balance and stability
  • Engages multiple muscle groups
  • Enhances coordination
  • Targets obliques and glutes
  • Can be modified for different fitness levels
  • Can help prevent back pain
  • Can improve posture
  • Can be incorporated into a full body workout
  • Can increase overall strength and endurance

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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

  • The Bosu side plank exercise should be avoided if you have any injuries or pain in your wrists, shoulders, or core muscles. It is also not recommended for individuals with balance issues or vertigo, as the instability of the Bosu ball can increase the risk of falling. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and can be uncomfortable. If you are new to exercising or have not built up enough strength in your upper body, it is best to avoid this exercise until you have a stronger foundation. It is always important to listen to your body and consult with a doctor or trainer before attempting any new exercise.

    • 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 the Bosu ball is stable and secure
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Avoid jerky or sudden movements
  • Breathe deeply and evenly
  • Do not hold your breath
  • Start with a shorter hold time and gradually increase as you build strength
  • Listen to your body and stop if you experience any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Multiple sclerosis
  • Fibromyalgia
  • Osteoporosis
  • Obesity
  • Diabetes
  • High blood pressure
  • Heart disease
  • Arthritis
  • Lower back pain
  • Anxiety
  • Depression

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    Frequently asked questions

     

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