hi I’m Shelley McDonald on watchmojo.com
and I’m about to show you some exercises
with the BOSU balance trainer we’re
going to do some upper body some core
and some lower body training today the
first exercise I’m going to show you is
the basic squat foot positioning is
really key on the BOSU you want to think
about centering yourself by putting your
instep around the second ring of the
BOSU and try to keep your feet as flat
as possible although if you feel like
you’re losing your balance it helps to
push your toes a little forward
shoulders down long net to keep that
neutral spine and then you’re just going
to squat and you can progress to going a
little bit lower and then the great
thing about the BOSU is that you can
turn it over to make it even better
challenge so how I like to get up on
this thing is step in the middle and
then come up really quickly and then you
slide your feet out so that they’re
about hip distance apart and then you
try to level out now sometimes this is
going to happen that’s normal and then
it’s just a squat and eventually it’ll
get so that you don’t get too much
wobble at all then to get off you lean
crossover so the next exercise is the
abdominal curl abdominal crunch sit-up
whichever one you’re calling it and
there is a way to progress with this one
but first and foremost what you want to
remember to do is called abdominal
bracing and it’s relatively new in the
fitness industry to be discussing this
but it has to do with stabilizing the
spine before you start moving and it’s
really to protect the back so what it is
is firing up this muscle that runs
across here that transverse abdominus
and basically you just have to give it a
mild little squeeze and then hold it
like that while you’re doing your sit-up
so we’re going to try to remember that
when we’re doing it now first position
is bringing those hips lower to the
ground abdominal brace and then just
back and lift now you’ll notice there’s
no hip movement common mistake in people
is they start to rock
this is a lot of momentum it actually
deactivates a lot of the ab muscles and
then as you get a little bit better you
come up a little higher again abdominal
brace chin back and your hands come to
here and you’re very much isolating
those abdominal muscles and then you can
progress to a bigger leaver by opening
up those arms above the head and doing
it that way and that’s your abdominal
curl okay so now we’re going to do a
push up basically you can grab the BOSU
by the edges if it’s a little easier or
you can just simply place your hands on
the BOSU now for a little bit easier
positioning hands grab the side and make
sure that when you’re doing your push up
your elbows stay behind you because a
common mistake is the elbows right up
and that can cause shoulder impingement
so just like a push up you want to pivot
around the knee joint and then as you
feel like you’re getting a little
stronger you can bring those hands in
and come up on the toes then when you
really feel like you want to challenge
you lift that foot up a wallah the push
up okay so a great exercise for core
stability and lower back training is
called the opposite arm leg raise so you
want to start hands on the floor so you
have a little bit of stable surface and
your knees up on the BOSU about hip
distance apart and then start with the
leg coming up first and then the arm and
then breathe in and then switch the idea
is to hold that neutral spine which
means holding your back in a way that it
would be if you were standing then you
progress to this coming right up on the
BOSU both hands and feet and then
stretching out to try to do as many as
you can well until you’re fatigued and
feel you’ve had
and I’m about to show you some exercises
with the BOSU balance trainer we’re
going to do some upper body some core
and some lower body training today the
first exercise I’m going to show you is
the basic squat foot positioning is
really key on the BOSU you want to think
about centering yourself by putting your
instep around the second ring of the
BOSU and try to keep your feet as flat
as possible although if you feel like
you’re losing your balance it helps to
push your toes a little forward
shoulders down long net to keep that
neutral spine and then you’re just going
to squat and you can progress to going a
little bit lower and then the great
thing about the BOSU is that you can
turn it over to make it even better
challenge so how I like to get up on
this thing is step in the middle and
then come up really quickly and then you
slide your feet out so that they’re
about hip distance apart and then you
try to level out now sometimes this is
going to happen that’s normal and then
it’s just a squat and eventually it’ll
get so that you don’t get too much
wobble at all then to get off you lean
crossover so the next exercise is the
abdominal curl abdominal crunch sit-up
whichever one you’re calling it and
there is a way to progress with this one
but first and foremost what you want to
remember to do is called abdominal
bracing and it’s relatively new in the
fitness industry to be discussing this
but it has to do with stabilizing the
spine before you start moving and it’s
really to protect the back so what it is
is firing up this muscle that runs
across here that transverse abdominus
and basically you just have to give it a
mild little squeeze and then hold it
like that while you’re doing your sit-up
so we’re going to try to remember that
when we’re doing it now first position
is bringing those hips lower to the
ground abdominal brace and then just
back and lift now you’ll notice there’s
no hip movement common mistake in people
is they start to rock
this is a lot of momentum it actually
deactivates a lot of the ab muscles and
then as you get a little bit better you
come up a little higher again abdominal
brace chin back and your hands come to
here and you’re very much isolating
those abdominal muscles and then you can
progress to a bigger leaver by opening
up those arms above the head and doing
it that way and that’s your abdominal
curl okay so now we’re going to do a
push up basically you can grab the BOSU
by the edges if it’s a little easier or
you can just simply place your hands on
the BOSU now for a little bit easier
positioning hands grab the side and make
sure that when you’re doing your push up
your elbows stay behind you because a
common mistake is the elbows right up
and that can cause shoulder impingement
so just like a push up you want to pivot
around the knee joint and then as you
feel like you’re getting a little
stronger you can bring those hands in
and come up on the toes then when you
really feel like you want to challenge
you lift that foot up a wallah the push
up okay so a great exercise for core
stability and lower back training is
called the opposite arm leg raise so you
want to start hands on the floor so you
have a little bit of stable surface and
your knees up on the BOSU about hip
distance apart and then start with the
leg coming up first and then the arm and
then breathe in and then switch the idea
is to hold that neutral spine which
means holding your back in a way that it
would be if you were standing then you
progress to this coming right up on the
BOSU both hands and feet and then
stretching out to try to do as many as
you can well until you’re fatigued and
feel you’ve had
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