Exercising abdomen and triceps

Goal of the exercise:

  • Strengthening the the abdomen muscles
  • Strengthening the center of the body and triceps
  • General strengthening of the body
Default position
  • Stand on the BOSU
  • Hold the hanging ropes firmly
Phase 1
  • Lean forward, keep your trunk straight, your hands are holding onto the ropes so that your triceps on the back of your arms are working
  • Shoulders, pelvis, knees and ankles should be in one line
  • Keep your head stretched out
  • Slightly tuck your chin towards your neck
Phase 2
  • Lift up your left leg to a right angle both in hip and knee
  • Slightly direct your knees to point outwardly
  • Press the toes on the left leg up
Phase 3
  • Return your leg back down on the BOSU device
  • Keep your body straight in one line, that way your abdominal muscles will be working
Phase 4
  • Do the same with the right leg as well
Phase 5
  • Return the right leg back on the BOSU
  • Repeat the whole exercise switching your legs alternately
Phase 6
  • In the end return back to default position on the BOSU balance pad and relax your arms
Exercise video tutorial

Common mistakes

  • Not keeping the spine straight
  • Pushing your chin backwards
  • Pushing your head forward
  • Lifting up your shoulders
  • The shoulders are pulled forward
  • When lifting up the leg, the pelvis drops
  • Curving in the lower back
  • Shoulder blades are pulled back towards the spine

How often to exercise

  • ideally repeat 5-7 times, exercise 2-3 times a week

Videos that might interest you

youtube

Activating the Core Stability

youtube

Stomach plank - variaton of exercise with extensive movement

youtube

Mojžíšová - Fetal position

youtube

Mojžíšová - "airplane" - variation for thoracic spine

Related exercises

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Stomach plank - variaton of exercise with extensive movement

You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is…

Mojžíšová - Fetal position

Goal of the exercise: Relaxing the loin area and pelvic floor

Mojžíšová - "airplane" - variation for thoracic spine

Goal of the exercise: Mobilizing Opening the thorax Stretching the chest muscles

Increasing mobility in the thoracic spine and ribs

This exercise helps with back pain and poor standing posture. Furthermore it helps to activate the muscles between scapulas (shoulder…

Gentle relief by external shoulder rotation

Exercise of an external rotation in shoulder is optional especially in case of stiff joint capsule, when you can’t rotate…

Stretching (autoPIR) flexors of the forearm

This exercise is suitable for stretching the flexors of the wrist and fingers. If you will exercise regularly, you will…

Stretching the extensors of the forearm and hand

This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will…

Stretching the supinator muscles in the forearm

This exercise is about stretching the supinator muscles of the forearm (forearm muscles which supinate the forearm), and will help…