Side Plank (BOSU Ball)

A side plank performed with the bottom elbow or hand on an unstable BOSU ball dome, significantly increasing stabilizer demands.

Instructions

1. Place a BOSU ball on a stable, flat surface with the dome side facing up.
2. Assume a side plank position with your bottom elbow or hand on the dome of the BOSU ball.
3. Your elbow (or hand) should be positioned directly under your shoulder.
4. Stack your feet or stagger them for more stability, keeping your body in a straight line.
5. Engage your core and glutes to prevent your hips from sagging or rotating.
6. Keep your top arm either along your side or extended upward.
7. Maintain a neutral neck position with your gaze forward.
8. Hold this position for the desired time, then switch sides.

Tips

• The unstable surface creates constant need for micro-adjustments
• Keep your hips elevated and aligned with your shoulders and feet
• Breathing steadily helps maintain core tension
• Start with shorter holds to allow stabilizer muscles to adapt
• Staggered feet position reduces difficulty; stacked feet increases it
• This variation significantly increases oblique and stabilizer activation