{"id":631639,"date":"2026-10-15T18:40:16","date_gmt":"2026-10-15T18:40:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/631639\/"},"modified":"2026-10-15T18:40:16","modified_gmt":"2026-10-15T18:40:16","slug":"how-fitness-icon-erika-rischko-86-uses-a-bosu-ball-to-keep-her-core-strong-6-moves-you-can-try","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/631639\/","title":{"rendered":"How fitness icon Erika Rischko, 86, uses a Bosu ball to keep her core strong \u2013 6 moves you can try"},"content":{"rendered":"\n

Core training<\/a> is rarely a crowd favourite, so if you\u2019re looking for motivation \u2013 and some inspiration for ways to mix things up in the process \u2013 look no further than 86-year-old fitness icon Erika Rischko<\/a>.<\/p>\n

In a recent Instagram post<\/a>, she demonstrated her incredible core strength by taking her followers inside one of her sessions using a Bosu ball<\/a> \u2013 and it\u2019s a seriously good workout.<\/p>\n

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.<\/p>\n

\u201886 years old and picking a fight with a wobbly half-ball\/balance trainer,\u2019 she wrote. \u2018My core is working hard, my balance is being dramatic and I\u2019m trying to look like this was all my idea.\u2019<\/p>\n

Here are the six moves that feature in Erika\u2019s core workout, and how to do them.<\/p>\n

Erika Rischko\u2019s Bosu ball core movesCommando plank\"ImageStart 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 \u2013 pretend you\u2019re holding an orange between your chin and the top of your chest \u2013 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\"ImageSit 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\"ImageStart 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\"ImageLean 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)\"ImageGet 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)\"ImageGet 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<\/a>Core Balance Core Balance 2-in-1 Dome Balance Trainer<\/p>\n

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Get the plan<\/a><\/p>\n

\"liz\"Headshot<\/p>\n

Lauren Geall is deputy site editor for Women\u2019s Health UK and Men\u2019s 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\u2019s 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\u2019s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses\u2019 latest win.\u00a0<\/p>\n