Bosu Exercise

8/11/2019 Bosu Exercise

http://slidepdf.com/reader/full/bosu-exercise 1/18

For A Stronger Back, Try This Balancing Act (Body & Sculpting)

For a challenging way to train your back and gluteal muscles, do this move on a flat paddedsurface and then try it on a Bosu trainer for more intensity. It will help you develop core

strength, stability and balance

1. Lie face down on a mat or on a Bosu trainer with your pelvis and lower abdomencentered on the dome. Rest your arms alongside your body with your palms turned up.traighten your legs behind you with your feet shoulder width apart.

!. "n an e#halation, slowly bend both knees and reach your arms backattempting to touch your fingertips to your heels. Look forward as you hold thisposition and balance yourself on the ball or floor for 1$ seconds. Return down tothe starting position and rela# for 1% seconds. Repeat this e#ercise & more times



Balance Is Everything (Stretching & Yoga)

'ariety is a key ingredient when working out. It keeps your routines fresh and your bodydoes not get to go on (auto pilot.( )ere*s a fun, new way to fuse a mind+body e#ercise withcore conditioning. ou will develop fle#ibility, balance and muscle control all at the sametime.

1. -neel upright on a Bosu trainer with your knees at hip width apart. "nce you feelcomfortable with your balance, lift both feet off the floor and try to keep them fromtouching the ground during the move. traighten your arms to your side with your palmsturned up to the ceiling.

!. wing your arms in front of your chest hooking your right elbow underneath your left.rap your forearms so that your palms meet in front of your face. -eep your chest liftedand pull your elbows down, moving the tops of your shoulders away from your ears. Feel astretch across your upper back and shoulders. )old and balance in this position for 1%seconds. Release your arms to the side and repeat hooking your left elbow underneath yourright this time.





A S$%eee "or "irmer Thighs An! Stronger Legs (Bo!y & Sc%lpting)

erform this move on a sturdy bench or on a Bosu trainer to tighten and firm your innerthigh and buttock muscles. It will help you develop strength and stamina in your legswithout building bulk. If you want to make it more challenging, try doing this move with &3% lb ankle weights on your legs.

1. Lie face down on a low padded bench or a Bosu trainer. osition your hips on the surfaceand place your hands or forearms on the floor. 4ake sure your elbows are directly belowyour shoulders. traighten both legs behind you. Rotate your thighs outward so your kneesand toes point to the side. Find your balance, tighten your buttocks and then lift both legsoff the floor.

!. By s5uee6ing your inner thigh muscles, bring your legs together, crossing your right ankleabove your left. ause for a moment with your legs still s5uee6ing together, then separateyour legs, bring them to the starting position and repeat. /his time cross your left ankleabove your right. 7o 18 reps, rest for 1% seconds and repeat for ! more sets.



A 'ove To 'ae Liting An! eaching Easier (Strength Training)

Front arm raises can improve the overall shape of your shoulders by training the muscles inthe front of your shoulders called the deltoids. trong deltoids make lifting ob9ects andreaching forward much easier to do. erforming this move on a Bosu Ball engages your coremuscles and will also help to protect your back, by preventing you from leaning backwards

as your raise your arms.

1 . )old a dumbbell in each hand in front of your thighs, both palms facing your body,elbows slightly bent. lace your knees hip width apart on a Bosu /rainer. Lift your feet offthe floor and tighten your abdominals.

!. lowly raise your arms in front of you until the dumbbells are at shoulder level whilemaintaining your balance on the Bosu ball. ause at the top with your arms parallel to thefloor. ith control, lower the dumbbells down your thighs. Repeat 1!31% times. Rest for 1%seconds and repeat for a total of & sets.



Sc%lpt An! "irm Yo%r Upper Bo!y (Strength Training

/his is a popular e#ercise to target the muscles in your upper body and shoulders. 7oneproperly, it adds shape and firmness to your back muscles and develops strength that isespecially valuable to swimmers or rock climbers who need powerful upper bodies.

1. Lie down on a sturdy bench or position your head and shoulders on top of a Bosu /rainer.Bend your knees with your feet hip width apart and flat on the floor. )olding a dumbbell ineach hand, bend your elbows with the dumbbells close together and 9ust above your chest.ull your abdominals and keep your back straight.

!. -eeping your elbows in the bent position, inhale and move the dumbbells behind yourhead. "n an e#hale, s5uee6e the muscles in the outer sides of your back as you slowly bringthe dumbbells back over your upper chest. ause for a moment and repeat 1! times. Restfor !$ seconds and repeat for a total of & sets.



To Increase Yo%r ange O 'otion (Stretching & Yoga)

/hese two stretches, done regularly, will help your spine and hips become more supple andfle#ible and increase your range of motion. 7on*t hold your breath or strain to breathewhile bending. Instead, concentrate on rela#ed deep breathing and back off a little fromthe stretch if your breathing becomes labored.

1. ide bend: it on a comfortable, sturdy surface, such as a low bench or a Bosu ball.;#tend your legs at a <%3degree angle from your body, with your toes facing out. Inhalewith arms to the sides in a /3position. "n an e#hale, place your right arm against the inside

of your right leg and reach up with your left arm. ith every inhalation, focus on feeling ane#pansion between your ribs on the left side of your torso. Rela# your left shoulder awayfrom your left ear and stay in this position for si# to eight breaths. lowly return to thestarting position and repeat on the other side.

!. Forward bend: it on a comfortable, sturdy surface. ;#tend your legs at a <%3degreeangle, with your toes facing out. "n an inhale, reach both arms in front of your chest andsit up as tall as you can. ;#hale and slowly bend forward from your hips, placing your handson the floor. /uck in your chin slightly to lengthen the back of your neck. "n everyinhalation, focus on feeling a stretch in your hips and back= as you e#hale, stretch a bitmore deeply. tay in this position for si# to eight breaths, then slowly return to the startingposition.



A Balance! A*s Approach (Bo!y & Sc%lpting)

"ne of the most effective abdominal e#ercises is the (bicycle.( /o intensify this e#ercise,try using a Bosu ball. /he method will help develop strength and balance in your coremuscles. It is not easy to do a lot of repetitions of this move. o try adding one set to theend of your abdominal routine >after your muscles are warmed up? to kick up your workout.

1. Lie on a Bosu ball facing upward= your lower and middle back should be centered on theball. lowly bring both knees to your chest. osition your hands behind your head, withyour elbows pointed out to the sides. 4aintain your balance as you slowly bring your left

shoulder toward your right knee and straighten out your left leg in front of you. ause for amoment in the crunch, then slowly begin to switch sides.

!. /his time, bring your right shoulder toward your left knee and straighten your right leg

in front of you. 7o as many repetitions as you can without losing your balance. 4ove slowlyand maintain control during the e#ercise. If you feel off balance, stop, bend both kneestoward your chest to regain your balance and start over.



+arm Up, -rotect Those .nees an! L%nge (Bo!y & Sc%lpting)

)ere is a good way to warm up your thigh muscles and protect your knees before doing atraditional forward stepping lunge. 7oing a few of these on a step or a Bosu ball will allowyou to use less force on the downward phase. If you have sensitive knees but still want todevelop strength and power in your legs, ease into your leg workout with this warm3up

move.

1. )olding a pair of dumbbells, standfacing a low sturdy bench or stabilityball. @enter your right foot on top of theelevated surface, with your toes andknee facing forward. -eep your left legon the floor, rotated out at a <%3degreeangle.

!. ress firmly into your right heel and slowlybend your right knee. 7o not let your hips dropbelow knee level and keep your right knee behindyour right toes. ause briefly, then straightenyour right leg and push back to the start position.7o this move very slowly so you can feel themuscles in your right leg supporting your weightas you bend and push back. Repeat five or si#times on each leg.



A Balance! +oro%t "or otator /% '%scles (Bo!y & Sc%lpting)

/his e#ercise primarily works your rotator cuff muscles, which are deep within yourshoulders. erform this move on a ball and you will also be working your abdominals andback muscles, which help you balance during the movement.

1. Lie down with your chest over a large stability ball. 4ove your legs shoulder3width apart,with your knees bent and your toes curled under for better stability. )old a dumbbell ineach hand. Bend your elbows at A$3degree angles, with your wrists below your elbows. our

palms will be facing your feet.

!. -eeping your elbows at shoulder height, slowly raise the dumbbells so that both palmsface the floor and your elbows point toward your feet. Be sure to tighten your abdominal

muscles and keep the tops of your shoulders pressing down away from your ears. 7o not liftthe dumbbells higher than shoulder level.



A 0%mp A!!s 'ore Than "%n (Bo!y & Sc%lpting)

0 fun way to combine a cardiovascular and leg workout with core stability training is to domoves like this one on a Bosu Balance /rainer. /o get more out of this move, remember tofocus on controlling your landing by pausing on the center of the Bosu trainer.

1. tand on top of the dome at the center of the Bosu trainer with feet close together.Bend your knees and hold your arms in front as if you were holding ski poles.

!. ith your upper body facing forward, 9ump up and rotate your lower body about <%degrees to one side. ause on the landing, then 9ump to the other side. 4ake sure you twistonly your lower body, keeping your upper body stable. Repeat as many times as you canwithout losing control. If you feel off balance, stop and regain your balance.



-rotect Yo%r Sho%l!ers "rom +ear An! Tear (Bo!y & Sc%lpting)

If your shoulders feel weak when you play rac5uet sports or toss a Frisbee, you may need tostrengthen your rotator cuff muscles. /his is a great e#ercise that will help to stabili6e yourarm in its socket.

1. )old a dumbbell >! to % pounds? in your left hand. Lie on your right side on the floor, orover a Bosu ball for comfort. Bend both knees. osition your left elbow at your side andbend your elbow at a A$3degree angle. our palm and forearm will face your stomach.

!. ith your left elbow below shoulder level, rotate your arm from the shoulder and slowlyraise your left hand to elbow height. our palm will face the floor. ause for a moment,then slowly lower your left hand back toward your stomach. /hroughout the e#ercise,remember to pull your abdominal muscles in toward your spine to prevent your lower back

from overarching.



These Si!e aises 1ave /ore Beneits (Bo!y & Sc%lpting)

/o add variety to your fitness program, try including (balance training( in some of your armworkouts. erform these side raises on a Bosu ball and you will target your core muscles>hips, abdominals and back? as well as your shoulders.

1. )old a dumbbell in each hand, with your arms by your sides and both palms facinginward. lowly raise your right arm until the dumbbell is at shoulder height. hile liftingone arm, concentrate on keeping both shoulders level. ause at the top of the move, then

slowly lower the dumbbell to your side.

!. Repeat the e#ercise, raising your left arm. /ry not to lean to one side as you raise andlower the dumbbells. If you are lifting a heavy weight or want to reduce the strain on your

shoulders, perform this same move with your elbow bent at a A$3degree angle.



One 'ove "or 'any Upper2Bo!y '%scles (Bo!y & Sc%lpting)

/his e#ercise targets the chest, arms and shoulders. For a greater challenge, perform thismove on a Bosu or a stability ball rather than a bench. It will force your abdominals andback to work harder to keep your upper body balanced. 0lso, using dumbbells instead of abarbell will help develop e5ual strength in both arms.

1. )old a dumbbell in each hand and position your head and upper back on the dome sideof the Bosu. >"nce you feel comfortable with this move, you can flip the Bosu and positionyour upper body the same way against the flat side.? Bend your elbows, pointing them out

to the sides, with your wrists above your elbows, palms facing your feet. "n an inhale,e#pand your chest without overarching your lower back.

!. ith your chest lifted, e#hale, then slowly raise the dumbbells until they are directly

above your shoulders. 0s you raise the dumbbells, rotate your palms to face inward. auseat the top= your elbows should not be locked. 0dd an e#tra (s5uee6e( in the chest at thetop of the lift. Return to the start position by lowering your arms slowly. Repeat eight to 1!times, rest, then do another set.



-%shing The Limit Is 3o4 Even 1ar!er (Bo!y & Sc%lpting)

/he classic push3up is a simple, effective and convenient way to increase strength in yourupper body= using a Bosu ball or a wobble board makes it more challenging. By engagingyour core muscles >your abdominals and back? to help you balance, you*ll get more out ofthe e#ercise. For an easier version, you can modify it by doing knee push3ups on a padded

surface.

1. lace your hands on the outside edges of the platform, making sure your hands aredirectly below your shoulders. Balance on your toes with straight legs >for an easier version

of the e#ercise, bend your knees and kneel on a padded surface?. /ighten your abdominalsand keep your back in a straight line.

!. Inhale as you slowly lower your body until your chest comes close to the platform. 7o

not let your lower back sway downward. ause for a moment at the bottom of the push3up.;#hale and slowly raise your body to the starting position. erform as many push3ups as youcan with proper form, rest for &$ seconds and do a second set.



everse A*s /r%nch (Bo!y & Sc%lpting)

Reverse @urls take on a whole new dimension when you perform them on a Bosu /rainer orwobble board. ince the platform offers and unstable surface, your upper body must findand maintain balance while you challenge your core muscles. ith this one e#ercise you*lldouble your results in less time.

1. Begin by kneeling in front of the wobble board or Bosu >turn the Bosu trainer dome3sidedown?. lace your forearms on the platform with your elbows below your shoulders andyour chest over the center of the platform. traighten your legs and tighten yourabdominals create a straight line with your body.

!. lowly lift your hips and curl your trunk by bending your knees. /hink of pulling yourlower ribcage toward your hips. /he platform should tilt forward toward your knees. ausein this position then slowly straighten your legs and return to the starting plank position.erform 231$ reps rest for !$ seconds and repeat for a total of & sets.



Si!e /r%nch (Bo!y & Sc%lpting)

0 simple and easy way to work your side torso muscles is to turn sideways and perform sidecrunches. 7one properly, you won*t see a large range of motion but you will feel an intensecontraction on the outer side of your abdominals. ou can perform this move either on aflat mat or on a Bosu trainer.

1. If you are using a Bosu trainer, position the right side of your torso on the dome withyour bottom leg bent and the top leg straight. If you are working on the floor, lie on yourright side bending both knees toward your chest. lace your left hand behind your head,pointing your elbow up towards the ceiling. Rest your right hand on your left shoulder.Inhale.

!. "n an e#hale, s5uee6e the muscles in the right side of your torso to bring your rightshoulder towards your right hip. ause for a moment at the top of this contraction. Releaseyour torso down to the start position and repeat 1! more times. Rest for 1% seconds andperform & sets on each side.

/hese articles originally appeared in the Los 0ngeles /imes in the (ood Form( feature ofthe )ealth ection. (ood Form( is updated with a new -aren 'oight article each 4onday.



Bosu Exercise

Documents