June 2008 Fitness Tips
One of the tools I utilize for my own training as well as my clients training is the Bosu. It’s that funny ‘half ball’ thing you see in the gym. You can actually do a whole body workout on the Bosu. - Bosu, by the way, stands for Both Sides up, for the workout you’re able to do on both sides. As a tool for balance, exercising on the Bosu can improve your posture as well as your core strength. It also assists in
maintaining healthy abdominal muscles. Here we go:
a) 2 leg balance
- 1. Place Bosu so that it is flat on the ground.
- Stand on top of Bosu with both feet.
- Hands can be placed at side, in front or away from body to help w/balance.
- Tighten abdominal and glutes throughout stance. This helps w/balance, as well as work part of the core muscles.
- Hold balance for 3 to 10 seconds.
- Come off Bosu - Repeat 8 to 10 x’s.
- Note: To increase intensity advance to 1 leg Bosu balance, following same steps for 2 legs.
b) Push-ups
- 1. Place knees on top of Bosu, w/weight evenly distributed.
- Place arms on ground in front of Bosu under chest slightly wider than shoulder length apart.
- Keeping back straight and stomach tight, lower uppers body between arms.
- Keeping stomach tight and back straight will also work these muscles.
- Pause and raise body up utilizing chest muscles.
- Lower body immediately - Do not pause in the up position.
- Repeat exercise for 3 sets of 12.
- Note: This exercise can also be done with feet on top of Bosu, or hands on top of Bosu.
c. Squats
- Place both feet on top of Bosu w/knees slightly bent, balancing on 2 legs. This is the start position.
- *Note: Remember first balance exercise.
- Slowly bend knees, until legs are parallel to the ground. Pause.
- Arms can be at sides, out in front of you or out to the sides - whichever helps you maintain your balance.
- Abs should remain tight at all times during exercise.
- You should be looking forward at all times during this exercise, as it helps to maintain balance as well as keep back and neck straight, which assist in maintaining balance.
- Raise self up to start position, activating your hamstring muscles as well as your quadriceps.
- Repeat 8 to 12 x’s easily before adding weights.
Other exercises that can be done on the Bosu:
- Abdominal Crunch
- Side lunges
- Leg raises
- Side push-ups
- Leg lifts
- Hamstring lifts
The Bosu can also be turned over to increase all exercises.
Weights can also be added to many exercises while utilizing the Bosu.
Have fun & remember to always be safe when utilizing any balancing tool.
For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.
Also remember to consult your physician before beginning an exercise regimen. |
