BOSU® plank up exercise : How to do, Benefits, Side Effects, Uses, Precautions

BOSU® plank up : How to do, Benefits, Side Effects, Uses, Precautions ( BOSU® plank up )

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Name of exercise  AROM abdominal plank w/BOSU®
Other names of exercise BOSU® plank up
Description of exercise The BOSU® plank up exercise is a challenging full-body exercise that targets the core muscles, as well as the arms and shoulders. It is performed using a BOSU® ball, which is a half-sphere stability training device. To do this exercise, start in a plank position with your hands on the flat side of the BOSU® ball. Engage your core and slowly lift one hand off the ball, placing it on the ground. Then, lift the other hand off the ball and place it on the ground, coming into a high plank position. Reverse the movement to return to the starting position. This exercise helps improve balance, stability, and overall core 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
  • Start in push up position, arms straight, knees on BOSU, ankles crossed.
  • Lower body down to one forearm, then the other.
  • Raise back up to straight arms one at a time.
  • Repeat.

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    Video Tutorial

    EX3861/YTB/Link

     

    Body Part Abdominal
    Type of Muscles Abdominal
    Category of Exercise Power or Agility, Stabilization
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Elevation, Depression

    Benefits of exercise

    EX3861/T1(ME/1)

  • Increased core strength
  • Improved balance
  • Engages multiple muscle groups
  • Enhances stability
  • Can be modified for different fitness levels
  • Improves posture
  • Helps prevent back pain
  • Builds upper body strength
  • Increases endurance
  • Can be incorporated into a variety of workouts

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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® plank up exercise should be avoided if you have any pre-existing injuries or conditions that could be aggravated by this exercise. This includes injuries or pain in the wrists, shoulders, or core muscles. If you have a history of lower back pain, it is important to consult with a healthcare professional before attempting this exercise. Pregnant women should also avoid this exercise as it puts pressure on the abdominal muscles. Additionally, if you are a beginner or have not built up enough strength in your core muscles, it is best to avoid this exercise until you have developed a strong foundation.

    • Precautions

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

  • Check the stability of the BOSU® ball
  • Place the BOSU® ball on a flat, non-slip surface
  • Start with a shorter duration and gradually increase as you become comfortable
  • Engage your core muscles throughout the exercise
  • Keep your body in a straight line from head to heels
  • Avoid arching or rounding your back
  • Use a spotter if necessary
  • Keep your hands and feet firmly planted on the BOSU® ball
  • Breathe evenly and avoid holding your breath
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • back pain
  • osteo

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    EX3861/FAQ/1

     

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