Plank off Bosu – Hip Extension

Planking is a great exercise to strengthen the Core Muscle groups.  It encourages proper posture and will assist in reducing back pain.  I always get clients to avoid crunches as it causes spinal flexion which is awful for your low back and posture.  Side planks and Supermans/Birddogs are great exercises to include in your core regime as well.  These are exercises to leave until the end so it doesn’t effect your performance with your main workout.

With this Plank variation, stabilize your elbows and forearms on the Bosu Ball.  Once you are set in a Plank Position, lift one heel up towards the ceiling, pause, lower to the ground, repeat with the other leg.

Do this for 8-10 reps per leg or until your low back starts to sag / fatigue.  This is an awesome variation to get the glutes involved with the Core.  The Glutes are typically weak in most people and important to recruit as much as possible!

Strong glutes can help with pelvis stabilization, posture and improve overall function of the body! Plus strong glutes make you look better in a pair of jeans or skirt for the ladies.

Here is a picture diagram of this exercise.  Enjoy!