Plank on Bosu - part of the women's fitness video series by GeoBeats. Hi, I am Gilly Rinaldo at Smart Workout, and I am here to show you the plank on the bosu. Now, there is a couple of different variations of this exercise but all then work both your abs, core and your gluteus. So, what you are going to do is you are going to take your hands to the sides of the bosu or you can lay your forearms down on the top. Either one is fine. You are going to walk your feet back behind you to a push up position. Scoop them even in tight to the spine, make sure the shoulders are down away from the ears and hold here. You can hold this for thirty seconds, you can lift the right leg up, hold this for ten seconds here squeezing the gluteus, and then switch to the other side, lift the left leg up for ten seconds squeezing the gluteus and put that down. Now you can step out and into the sides so stepping one foot out to the right and then back into the center, the left foot out to the left and then back to the center. One more each side, right to the side, and center, left side and center. Bend in your knees down and come in back to child's posture to stretch it out. Try this at home with a bosu to really improve corse strength as long as tone your upper arms and shoulders.