Plank hip lifts with BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Plank hip lifts with BOSU® )

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Name of exercise  AROM hip ext prone w/BOSU®
Other names of exercise Plank hip lifts with BOSU®
Description of exercise Plank hip lifts with BOSU® is a core strengthening exercise that targets the abdominal, back, and hip muscles. It involves using a BOSU® ball, which is a half-sphere stability trainer, to add an extra challenge to the traditional plank exercise. To perform this exercise, start in a plank position with your forearms on the BOSU® ball and your body in a straight line from head to heels. Then, lift your hips up towards the ceiling while keeping your core engaged and your back straight. Hold for a few seconds before returning to the starting position. This exercise helps improve core stability, balance, and overall strength.
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
  • Begin in push up position, arms on sides of upside down BOSU.
  • Lift one leg up and lower.
  • Lift other leg up and lower.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Hip Abduction, Plantarflexion

    Benefits of exercise

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

  • Increased core strength
  • Improved balance
  • Strengthened glutes
  • Toned abs
  • Increased stability
  • Improved posture
  • Improved coordination
  • Increased muscle endurance
  • Improved overall body control
  • Increased muscle engagement

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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

  • Plank hip lifts with BOSU® can be a beneficial exercise for strengthening the core and improving balance, but there are certain situations where it should be avoided. If you have any existing injuries or conditions that affect your wrists, shoulders, or back, this exercise may put too much strain on these areas and could worsen your condition. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • Use a stable and level surface to place the BOSU® ball on
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid arching or rounding
  • Start with a lower difficulty level and gradually increase intensity
  • Keep your shoulders relaxed and away from your ears
  • Maintain a steady and controlled pace
  • Avoid locking your knees or elbows
  • Breathe evenly and do not hold your breath
  • Keep your feet hip-width apart on the BOSU® ball
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Sciatica
  • Herniated disc
  • Sacroiliac joint dysfunction
  • Piriformis syndrome
  • Lumbar spinal stenosis
  • Osteoarthritis of the hip
  • Pelvic floor dysfunction
  • Scoliosis

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    Frequently asked questions

     

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