Side Planks with the Elbow on a Bosu Ball
Learn the Most Effective Oblique Exercises

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

There are many great oblique exercises, but many of my clients find that side plank variations on the bosu ball are among the best oblique exercises.

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.

Below are pictures of the side plank from the elbow utilizing the Bosu Ball to increase the stability challenge.

Side Planks with the Elbow on a Bosu Ball

Oblique 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 elbow 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 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.

If you are a beginner, master regular side planks on the floor.

And if you want to step it up a level, try this core exercise from your hand.

And if you want to be really mean to your love handles and obliques, try this hard core advanced killer oblique exercise.


This is just one of many different oblique exercises. The most effective oblique exercises will 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 Exercises to learn more of the best ab exercises for women and men or try one of the free ab workouts.

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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