Core training is rarely a crowd favourite, so if you’re looking for motivation – and some inspiration for ways to mix things up in the process – look no further than 86-year-old fitness icon Erika Rischko.
In a recent Instagram post, she demonstrated her incredible core strength by taking her followers inside one of her sessions using a Bosu ball – and it’s a seriously good workout.
While the moves alone are great for building core strength, the added instability from the Bosu ball forces your muscles to work harder to maintain good form.
‘86 years old and picking a fight with a wobbly half-ball/balance trainer,’ she wrote. ‘My core is working hard, my balance is being dramatic and I’m trying to look like this was all my idea.’
Here are the six moves that feature in Erika’s core workout, and how to do them.
Erika Rischko’s Bosu ball core movesCommando plank
Start in a standard plank position, with your forearms shoulder-width apart resting on top of the rounded side of the Bosu ball, and the balls of your feet hip-width apart.Engage your core. Keep your head neutral – pretend you’re holding an orange between your chin and the top of your chest – and squeeze your glutes.Push up onto your right hand until that arm is straight, followed by the left arm to come into a high plank position.Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent yourself from rocking from side to side throughout.Sit-up to standing
Sit on the Bosu ball, leaning backwards with your legs out in front of you and your heels resting on the floor.Using your core, sit up and rock forwards, bending your legs as you do so.Use the momentum from the sit-up to push into a standing position, trying not to use your hands to push up from the floor.Reverse the movement to return to the seated position, and repeat.Plank toe tap
Start in a high plank position, with your hands shoulder-width apart on the mat and your feet close together on the Bosu ball.Bracing your core, move one leg out to the side to tap the floor.Return that leg to the starting position before doing the same with the other leg.Side plank
Lean on top of the Bosu ball with your arm bent and your elbow directly beneath your shoulder.Push up through your arm, bracing your core, so your legs are extended and your hips are lifted. Hold this position.Mountain climber (slow tempo)
Get into a high plank, keeping your back straight and your head in line with your spine. Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forwards, slightly spread apart. Rest your feet on top of the Bosu ball.Drive your right knee towards your right elbow, before returning to centre.Repeat on the other side, trying not to rock your torso from side to side. Keep the tempo slow.Cross-body mountain climber (slow tempo)
Get into a plank, keeping your back straight and your head in line with your spine. Your forearms should be resting on the Bosu ball. Rest your feet on the ground behind you.Drive your right knee towards your left elbow, before returning to centre.Repeat on the other side, trying not to rock your torso from side to side. Keep the tempo slow.Core Balance Core Balance 2-in-1 Dome Balance Trainer
Core Balance Core Balance 2-in-1 Dome Balance Trainer
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.