Side plank leg raise on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side plank leg raise on BOSU® )

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Name of exercise  AROM lumbar sidebend w/hip abd w/BOSU®
Other names of exercise Side plank leg raise on BOSU®
Description of exercise The Side Plank Leg Raise on BOSU® is a challenging exercise that targets the core and glute muscles. It involves balancing on one hand on a BOSU® ball while lifting the top leg up and down. To perform this exercise, start by placing the BOSU® ball on the ground with the flat side facing up. Then, position yourself on your side with your feet stacked on top of each other and your elbow directly under your shoulder on the BOSU®. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. Then, slowly lift and lower your top leg while maintaining balance on the BOSU®. 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
  • Lie on side, elbow propped on BOSU, legs straight.
  • Lift hips up until body is straight.
  • Lift top leg up and lower, two times.
  • Lower hips back to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level High
    Direction of Exercise Abduction, 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)

  • Core stability
  • Improved balance
  • Increased muscle endurance
  • Strengthened obliques
  • Improved coordination
  • Enhanced overall body strength
  • Increased hip and glute strength
  • Improved posture
  • Increased flexibility
  • Engages multiple muscle groups

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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

  • Side plank leg raise on BOSU® exercise should be avoided in the following situations:If you have any existing injuries or pain in your shoulders, wrists, or hips. This exercise puts a lot of strain on these areas and can worsen any existing issues.
  • If you are a beginner or have not yet mastered the basic side plank exercise. Adding the BOSU® to this exercise increases the difficulty and can put you at risk for injury if you are not familiar with the proper form and technique.
  • If you have any balance or stability issues. The BOSU® adds an unstable surface, making it more challenging to maintain balance and stability. This can increase the risk of falling or injury.
  • If you are pregnant or have recently given birth. This exercise puts a lot of pressure on the abdominal muscles and pelvic floor, which can be harmful during pregnancy or postpartum.
  • If you have any medical conditions that may be aggravated by this exercise. It is always best to consult with your doctor before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Ensure the BOSU® is stable and secure
  • Keep your core engaged throughout the exercise
  • Maintain proper form and alignment
  • Avoid arching your back
  • Start with a lower intensity and gradually increase difficulty
  • Breathe consistently and do not hold your breath
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you feel pain or discomfort
  • Consult a professional if you are unsure about your ability to perform the exercise.

    • Helpful in Diseases

  • Low back pain
  • Core instability
  • Hip instability
  • Balance disorders
  • Ankle instability
  • Knee instability
  • Osteoporosis
  • Scoliosis
  • Multiple sclerosis
  • Parkinson’s disease

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    Frequently asked questions

     

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