BOTH SIDES UTILISED - BOSU

Hi, people, we are gonna talk about Bosu a bit. I will divide it into series , so that plenty of information on plenty of exercises can suit plenty of different people.

Bosu was once called both sides up, but it got more meaning with both sides utilized , so right now that's what it stands for.

While using the Bosu ball , the body is compelled to utilize more stabilizing and core muscles for balancing. It is further helpful in developing explosive movements for better strength for different aspects in fitness. It contributes to developing less chances of injuries, thus being preferred by many top sports teams in the world as their integral fitness tool.

BASIC EXERCISES TO START:

Push Step:

From the Heel Digs, step the right foot on top of the Bosu, push back and repeat with the left foot moving as fast as you can. You can make it harder by bending into a lunge. Repeat for 30-60 seconds. Then make sets of 2 minutes each as you get stronger.

Squats:

Stand on the Bosu with feet slightly forward of center. Bend your knees and squat, pretending you’re sitting back in a chair. Keep your back straight and your torso up and extend your arms out to help your balance.  Lower as far as comfortable and push up.  Repeat for 10-13 reps. Make sets as you get stronger 3 sets of failure. Watch your form.

Basic Crunch:

Sit on the Bosu with the hips towards the bottom of the dome, knees bent.  With hands behind the head, stretch back until you feel abs being worked/pushed.  Then contract the abs and curl up.  Repeat for 12-15 reps. Make 3 sets till failure gradually when you get a hang of them.

Forearm Plank:

Place the ball flat-side down. Rest your forearms on top of the Bosu and come into a plank position, keeping your shoulders over your elbows. Your body should be in a straight line from head to heels. Pull your abdominals in toward your spine and squeeze your glutes. Hold as long as you can in beginning, then later as you gain strength, hit the sets of 1 minute each. It really works your core, glutes, legs and shoulders.

Basic exercises to start. Just get used to doing it by trying it safely without flipping over.Give your body time to progress, try not to do everything in one go. Watch your form all the time. Get connected with the target muscles, feel them being worked. Exhale while squeezing the muscles for better response.

Next series to follow soon.....

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