Wednesday, September 23, 2015

Workout Wednesday - Better Balance with BOSU


Raise your hand if sometimes you might be a tiny bit clumsy.

{raises hand!} 

I am. Maybe more than a tiny bit. When I first started working with a trainer at the beginning of 2015 that was one of our main focuses.

Enter: the BOSU


The BOSU has been a fabulous tool in increasing balance and coordination. As a runner, I spend a lot of time in the forward plane of motion. The more I ran bigger races, I found myself fatiguing earlier than in training because of all the lateral motion to pass people or jumping motion to avoid curbs and obstacles.


The BOSU allows you to train with an unstable surface and build up the muscles you don't notice much in forward motion.



"Build better balance with #BOSU and @amanda__maureen! #BOSUstrong #FitFamily #sweatpink @FitApproach #BosuFitness"

Most of these exercises will probably seem relatively simple. And they are-- on flat ground. Add in the BOSU and you'll begin engaging different muscles to help keep your balance.

Perform each exercise for 45 seconds. Rest for 15 seconds before moving on. At the end of the set rest for 1 minute. Repeat set 2-3 times.

Note: For all the exercises below, the BOSU will be used flat side down.



BOSU Lateral Squat Jump: Stand to the right side of the BOSU with your left foot on the center of the dome. Jump up and over the BOSU. Land with your right foot on the center of the dome. Squat down and repeat.



BOSU Squat: Stand on the BOSU dome with feet approximately shoulder width apart. Squat down, back up, and repeat.



BOSU Lunge: Stand behind the BOSU with feet together. Step forward with your right foot onto the BOSU dome and lunge. Push yourself back up. Step forward with your left foot on the BOSU dome and lunge. Push yourself back up. Repeat.



BOSU Bird Dog: Kneel with both hands and feet on the BOSU dome. Extend your right arm forward parallel to the ground while simultaneously extending your left leg out behind you parallel to the ground. Pull both your arm and leg back. Extend your left arm forward parallel to the ground while simultaneously extending your right leg out behind you parallel to the ground. Repeat.



BOSU Single Leg Dead Lift: Stand on the BOSU dome with feet together. Hold a weight down in your right hand, extend your right leg out behind you, and hinge forward at the hips {keeping your back flat} until you feel a slight pull in your left hamstring. Come back to starting position. Repeat. Note: Make sure to do this on the left and right side.



BOSU Lateral Leg Lift: Stand on the BOSU dome with feet together and hands on your hips. Extend your right leg out slightly, then back in. Repeat. Note: Make sure to do this on the left and right side.

So, what did you think? Did you notice the additional stability challenge the BOSU introduced? I sure did!


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Your turn! Do you use the BOSU to add a challenge to your workouts? What is your favorite way to challenge your stability?
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♥AK


I am not a doctor or personal trainer {yet}-- just someone who loves fitness and wants to share my workouts with my lovely readers :)

This post is linked up with The Fit Foodie Mama for #WildWorkoutWednesday and Jill for Fitness Friday. Don't forget to stop by and check 'em out!