Fit Tip Daily

January 15, 2008

Defined Muscle In No Time – Using The Bosu Ball

        You’ve all seen that “half ball” laying on the floor at the gym.  Does anyone know what to do with it???  Sure you’ve seen the occasional trainer use it with their clients.  What’s the point of this contraptions and why would anyone use it? 


      The bosu ball challenges your balance which stimulates all of the “stabilizing muscles.”  The increased amount of muscles being used cause the body to burn more calories.  Everyone wants to burn more calories!  It also allows people to mix up their workout without having to change all of their exercises.  You can simply do your exercises on the bosu ball to avoid hitting plateaus. 

Here Are some great exercises that you can on your own to spice of your routine and increase your fat burning

triple-squat.jpg        tripple-2.jpg      bosusquat3_small.jpg

” Triple Squats
Stand sideways to the BT and place the right foot on top.  Squat down and then push up, stepping onto the dome and lowering into the squat.  Step to the other side and squat, continuing back and forth for 30 to 60 seconds. 

bosu-lung1.jpg          bosu-lunge-2.jpg

 Alternating Lunges
Stand on the ball and take left foot diagonally behind you, punching left arm across the body.  Bring the foot back and switch legs.  For high impact, begin with your foot on top, other foot lunging back.  Jump up and switch so that the one foot lands in the middle of the BOSU and the other foot lunges. Repeat for 30 to 60 seconds.

hamstring-tilt-1.jpg       hamstring-tilt-2.jpg

 Hamstring Tilts
Turn the BT over dome-side down and lie down, placing the feet in the center of the platform.  Lift the hips a few inches off the floor and keep them there as you press the dome forward and then back.  Repeat for 8 to 16 reps.  This move targets the core and the hamstrings. 


Hip Extensions
Finish up the lower body by getting on all fours with the knees on the dome, hands on the floor.  Lift the left leg up to hip level, keeping the knee bent, and press the heel towards the ceiling.  Lower and repeat for 8 to 16 reps before switching sides.  You can hold a light weight behind the knee for more challenge.


With dome side down, hold onto the BT on either side in push-up position, on the knees or toes.  Keep the body straight as you bend the elbows and lower into a push-up.  Push back up and repeat for 1 to 3 sets of 8 to 16 reps. This targets the chest, arms, and core.

bosuflyexchange1-1_small.jpg     bosuflyexchange-2.jpg

Fly Exchange 
Lie on the BT, head and neck supported and the hips lifted. Holding a light to medium weight, take the right arm straight up over the chest. Lower the arm down to shoulder level (elbow slightly bent) then lift back up. Change hands and lower the left arm down. Continue alternating arms for 1 to 3 sets of 8 to 16 reps. This targets the chest, glutes, and core.


One-Armed Row 
Kneel with left knee on the dome and bend over, placing right hand on the floor and extending the right leg straight out. Holding a weight in left hand, bend the elbow, pulling it to the torso while squeezing the lat muscle (on the side of the back). Lower and repeat for 1 to 3 sets of 8 to 16 reps.  If you’re too wobbly, keep both knees on the dome. This targets the back and core.


Full Crunch
Sit on the dome forward of the bull’s eye and draw the knees into the chest, hands behind the head.  Make sure you’re not tipping forward or back.  Squeeze the abs and lift the shoulders and hips off the dome in a full crunch.  Lower and repeat for 8 to 16 reps. 


Sit with hips slightly forward on the dome and place your hands behind you.  Lift your legs up into a V and lean torso back, keeping back straight (don’t collapse) and abs contracted.  Lift the arms and hold for 20 to 60 seconds.


With the dome side down, get into push-up position, on knees or toes, with hands on the either side of the platform.  Hold this position, keeping a straight line from head to heels and keeping the abs braced. Hold for 20 to 60 seconds.

bosu-tilt-1.jpg       bosu-tilt-2.jpg

From above position, keep the arms straight and the body in alignment as you rock the BT forward and back for 8 to 10 reps.  Rest and repeat for 1 to 3 sets.  Add side tilts as well for more challenge (credit).”

       When you think you have thought of everything …..and there is nothing you haven’t done to lose weight; then it’s time to mix it up with the bosu ball.  This stability tool could be the difference between rock- hard defined muscles, or muscle that no one can see. 

Adria Ali


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