06 Sep 2014

3 Effective Core Exercises on The Bosu Balance Trainer

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By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

So, why use a Bosu Balance trainer? A Bosu trainer is a balance board that can be used with either side up. Both sides of it 1) the inflatable dome or 2) the flat plastic surface provides different challenges for your muscles due to the instability of the surface. This instability forces our muscles to recruit more muscle fibers and expend more energy while engaging in typically stable driven exercises such as squats, curls and core based exercises. When balancing on you the flat side of Bosu exercises might involve squats, pushups, sit-ups and lunges or when stand on the dome you might incorporate free weights for such exercises as arm curls, shoulder presses and core exercises.

Training on the Bosu Balance trainer carries over to your daily life, where balance is affected by motion. The Bosu trains your body for dynamic balance by coordinating the movements of your left hip and right shoulder, similar to the movement you make when walking. When your opposite hip and opposite shoulder move in a balanced manner, you are steady on your feet when walking, running, or playing sports.

Additionally as you train your balance on the Bosu, your muscles and the receptors near them, become more efficient at positioning your body in relation to the environment. Whether you know it or not you’re working on Proprioception which involves the awareness of your body in the space around you.

 

Fitness Propelled’s 3 Core Exercises on The Bosu Balance Trainer

Video: https://www.youtube.com/watch?v=Wso6NeO_FzY

Routine:
– Bosu ball sit ups: 15 repetitions
– Bosu ball reach through’s: 15 repetitions
– Bosu ball indiv. knee tucks: 15 r/l repetitions

Repeat 3 sets.

 

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Sources:

Bosu Benefits for Muscles by Lisa M. Wolfe

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0 Responses to 3 Effective Core Exercises on The Bosu Balance Trainer
  1. Reblogged this on Fitness Propelled LLC and commented:

    Use this instructional video, to take your bosu ball abdominal workouts to new heights.

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