Side Planks with the Hand on a Bosu Ball
Learn the Most Effective Core Exercises

Side Planks on a Bosu Ball are one of the most effective core exercises for women and men.

The Bosu Ball is a great tool for the core and you can use it in so many ways to strengthen your core and oblique muscles.

There are so many awesome core exercises you can do using a Bosu Ball. Below are pictures of the side plank from the hand utilizing the Bosu Ball.

You will really feel your obliques burning and your core muscles shaking!

Side Planks with the Hand on a Bosu Ball

Oblique Core Exercise #1: Isometric Side Plank

This first version is an isometric version. Isometric simple means that you hold the position without moving.

Starting Position: Begin by placing your hand on top of the Bosu Ball. Keep your body in a straight line and lift your hips off the ground.

Form: Since this is an isometric exercise, simply hold the position for 10-60 seconds on each side and then repeat on the opposite side.

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Personal Trainer Tips: You can modify this exercise in many ways. You can stagger or stack your feet. When your feet are stacked on top of each other, it is much harder to balance.

You can also change the position of your hand. You can place your hand on your hip or extend your top hand towards the ceiling.

Do your best to keep a straight line from your shoulder, hips, knees, and ankles.

Oblique Core Exercise #2: Moving Side Plank

Starting Position: Begin this exercise in the same position as the isometric variation above.

Form: Inhale and lower your hips towards the ground. When you feel a good stretch, exhale and lift your hips back to the starting position.

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Personal Trainer Tips: When doing the moving plank Keep your shoulder solid and move only from your waist and hips.

Make sure to keep your elbow and shoulder in a straight line. Perform 5-15 reps on each side.

There are many effective core exercises, but before trying this core exercise, master regular side planks on the floor.

If you like this exercise, you can also try the same core exercise variations for the elbow.

Lastly, if you're in great shape and want to really get your obliques burning, try this killer core exercise for the obliques.


The most effective core exercises will challenge your stability. Any exercise that challenges your balance and stability will increase the core muscle work, and you can use different tools to challenge your core. In addition to the Bosu Ball, the Stability Ball is a great tool to challenge the core muscles.

And if you want to emphasize the oblique muscles you'll need to perform exercises that involve side bending and/ or rotational movements. Click --> to see a list of all the most effective oblique exercises.

Visit the Picture Directory of Abdominal and Core Exercises to learn more of the most effective core exercises for women and men or try one of the free core workouts.

Lastly, read about 14 Core Training Tips and How Core Exercises can Give You a Better Body.

Yours in Health
Dr. Charles PT/PT

Here's a list of all the abdominal exercises and core exercises on this site.

P.S. Check out my Core Workout Video!

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