Get on the Ball

Get on the Ball

Strengthen and tighten your midsection with these core-intensive Bosu moves. These moves train your entire core using a Bosu, which creates instability and forces the whole area to engage. Do this routine up to three days a week and at the end of a workout or cardio session to conch your waist.

Bosuphoto 1 Bosuphoto 2 Bosuphoto 3

  • Balancing Side Plank – 3 sets for 30 seconds on each side
  • Slow Mo Leg Lower – 3 sets for 15 reps
  • Marionette – 3 sets for 20 reps on each side
  • Bosu Boat – 3 sets for 30 seconds
  • V Leg Crunch – 3 sets for 15 reps
  1. Balancing Side Plank: Position the Bosu dome-side up and place your hand in the center of the dome, arms straight. Extend your legs away and pivot to one side, stacking your hips, knees and ankles so you are balancing on your hands and the outside of your bottom foot. Lift your hips in line with your head and heels and hold.
  2. Slow Mo Leg Lower: Position the Bosu dome-side up a foot or two in front of a sturdy object, like a gym bench or heavy couch. Lie on top of it with the small of your back in the center of the dome, and reach your arms overhead to grasp the bench or couch firmly. Bring your legs straight up over your hips and squeeze them together. Slowly lower your legs toward the floor as far as you can, keeping them together, then raise them back to the start.
  3. Marionette: Lie face down on the Bosu with your belly on the center of the dome. Extend your arms overhead and your legs behind you in the air, and shift forward or back on the dome until you are perfectly balanced, parallel with the floor. Slowly open your legs and arms simultaneously; moving them toward each other in space so your body would make an X if viewed from above. Slowly return to the start and repeat.
  4. Bosu Boat: Sit on the Bosu dome and lift your knees up to your chest, grasping them with your hands. Find your balance and with a straight back, extend your legs and reach your arms forward toward your toes, parallel with the floor. Your body should make a V on top of the Bosu. Hold and breathe.
  5. V Leg Crunch: Lie face up on top of the Bosu dome and lift your legs over your hips and open your arms to the sides. Find your balance, and then open your legs into a V. Alternately reach your hand toward your opposite foot, moving slowly to maintain balance on top of the dome.
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