Bosu Exercises – Part 3 of 3

The bosu is one of my favorite pieces of exercise equipment. It’s so versatile that it allows you to get a full body workout at a variety of intensities. It really jazzes up exercises that can become mundane and boring on their own.

Below, I’ve listed and shown my favorite ARM exercises to do with a bosu. Try some out!

ARM EXERCISES

    1. Handwalk – This movement combines a straight arm plank with lateral movements to exercise your core and your arms all in one.
      *Put the bosu on the ground with the blue side facing up. Set yourself up in a straight arm plank on the blue surface. Begin the movement by moving one arm laterally onto the floor, then by bringing the other arm over as well. Now, move each arm back onto the blue surface of the bosu. Next, move each arm over the other side of the bosu. Continue moving across the bosu from side to side, lifting and placing just one arm at a time.
    2. Push Ups – Push ups are awesome to tone up your arms. Make them a little more difficult by doing them on your bosu.
      *Place the bosu on the ground with the black side facing up. Grasp the sides of the bosu and perform a regular push up. This exercise adds difficulty to the push up by forcing your core and stabilizing muscles to contract in order to help you maintain your balance throughout the movement.
    3. Chest Press – Don’t have dumbells at home? Don’t worry, you can still strengthen your chest and arms by performing a chest press with your bosu.
      *Lay on the floor and grip the bosu with both hands so the black side is facing you. Bring the bosu in towards your chest, then extend your arms up to push the bosu away from you. Repeat.

Have fun with this! If you have questions, leave a comment!

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Bosu Exercises – Part 2 of 3

Happy Friday!! πŸ™‚

The bosu is one of my favorite pieces of exercise equipment. It’s so versatile that it allows you to get a full body workout at a variety of intensities. It really jazzes up exercises that can become mundane and boring on their own.

Below, I’ve listed and shown my favorite AB exercises to do with a bosu. Finish your work week off with a fun new ab workout and try theseΒ out!

AB EXERCISES

    1. Crunches – Add some depth to your crunches with the bosu.
      *Lay the bosu on the ground with the blue side facing up. Position your back over the bosu’s hump and set your feet squarely on the floor. When you crunch up, aim your chin directly to the ceiling to target your upper abs. This exercise works great because when you come down from your crunch, the bosu has your back lifted off the floor for extra resistance on each upward crunch, forcing your muscles to do more work.
    2. Plank – Work your abs and arms together with some modified straight arm planks on the bosu!
      *Put the bosu blue side down on the floor. Grasp the sides of the bosu and extend your legs behind you to hold a straight arm plank. Your head down to your feet should create a straight line angled downward. Really contract your core muscles to keep your balance.
    3. Spider Plank with Crossover – Crank up the intensity of your planks by doing a spider plank.
      *With the black side of the bosu facing up from the ground, grasp the sides of the bosu. Extend your legs behind you and hold a straight arm plank. Bring one knee in towards the same elbow, then extend that leg back down. Alternate each side. For extra intensity, after you bring your knee in to your elbow, swing it across toward your opposite elbow, then extend it down. This adds a little extra work for your obliques!
    4. Russian Twist with Bosu – More intense oblique work! Here’s a little modification to the russian twist, which can typically be done with or without weight. Holding the bosu while performing the russian twist adds some weight and forces your muscles to adjust for any balance changes as you maneuver this large piece of equipment over your body.
      *Sit up on the floor with your feet placed in front of you, holding the bosu so that the black side is facing you. Lean back slightly and lift your feet off the ground. Twist your torso to one side, bringing the bosu in that direction across your hips. Alternate, and twist across to the other side. Continue alternating these motions to work your obliques. If this is too difficult, simply placing your heels on the ground will still work your core muscles as long as you continue to lean backwards slightly.

Enjoy! Comment any questions you may have on how to perform these exercises.

Bosu Exercises – Part 1 of 3

The bosu is one of my favorite pieces of exercise equipment. It’s so versatile that it allows you to get a full body workout at a variety of intensities. It really jazzes up exercises that can become mundane and boring on their own.

Below, I’ve listed and shown my favorite LEG exercises to do with a bosu. Try some out!

LEG EXERCISES

    1. Burpees – Regular burpees are tough, but holding a bosu in your hands througout a burpee movement makes them even tougher!
      *Hold the bosu with the black side facing up. Lift the bosu overhead. Next, bring it down so the blue side is touching the ground, jump down and extend your legs back, then hop your legs back in, stand up, and repeat.
    2. Squats – Squats are great to strengthen your hamstrings and glutes! Now perform them on a bosu to really strengthen those muscles and improve your balance by strengthening your core too.
      *With the black side of the bosu facing up on the floor, stand on the bosu with your feet shoulder width apart and perform your squats slowly and controlled. You can make this even harder by performing single leg squats. Just adjust your stance so your weight is balanced at the center of the bosu and squat on one leg.
    3. Glute Bridges – Work that booty again! This is a great exercise on its own that can be done with both legs, or just one leg at a time. A bosu adds a little more fun.
      *With the blue side facing up on the ground, position your feet on the blue ball. Make sure your butt, knees and feet are aligned at slight angle to achieve the best contraction of your muscles. Flex your hips up and contract your glutes, then return to the ground and repeat. You can also do single leg glute bridges by keeping one leg off the bosu, lining it up parallel to your other quad as you bridge up.

Let me know what you think! Any questions, just leave a comment!