Plank (BOSU Ball)

A plank exercise performed with hands or feet on an unstable BOSU ball, increasing the demand on stabilizer muscles and core.

Instructions

1. Place a BOSU ball on a stable, flat surface with the dome side facing up.
2. Assume a plank position with your hands placed on the dome of the BOSU ball.
3. Ensure your hands are shoulder-width apart and directly under your shoulders.
4. Keep your body in a straight line from head to heels with your core maximally engaged.
5. Your shoulders should be packed with minimal shrugging.
6. Maintain this rigid position, breathing steadily and avoiding any sagging at the hips.
7. Hold for the desired time duration.
8. If performing from your knees, the BOSU ball can be placed under your knees instead.

Tips

• The unstable surface of the BOSU ball requires constant micro-adjustments
• Keep your core braced—allow no sagging or piking at the hips
• This variation significantly increases stabilizer muscle activation compared to standard planks
• Start with shorter hold times to allow your stabilizer muscles to adapt
• Breathing steadily helps maintain core tension
• Progresses standard planks with increased difficulty