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GOOD FORM

A balance boost
Use instability to your advantage and get the most from your back and glutes

Atlanta Journal-Constitution
Published on: 10/25/06

Chris Hunt/AJC
The BOSU forces you to use stabilizing muscle fibers.
 

KELLY'S TIPS

• These exercises are not recommended for anyone reconditioned. All the exercises can be done by beginners on the floor.

• The purpose of the BOSU is to create an unstable surface. An unstable surface forces you to incorporate "stabilizing" muscle fibers and forces you to incorporate muscles in your core.

Kelly Huggins is a certified personal trainer and owner of Fitness Together in Sandy Springs.

Power glute squeeze

Place your hips and lower abdomen in the center of a BOSU Balance Trainer, with your legs extended straight behind you, toes on the floor and arms resting at your sides, palms in. Slowly bend your knees while lifting your chest and head. Reach to your heels with palms facing your body. Point your toes toward the ceiling. Exhale as you lift. Hold this position for five to 10 seconds and then relax for 15-20 seconds. Repeat three times.

Power leg lift

Place your hips and lower abdomen in the center of the BOSU, with your legs extended. With forearms as shown, spread your feet wider than shoulder width apart and point your toes. Slowly lift your legs up about 6 inches and hold for five to 10 seconds. Exhale as you lift. Relax for 10 to 15 seconds. Repeat three times.

Oblique crunch

Center the left side of your trunk on the BOSU. Extend your right leg and place your left knee (bent) gently on the floor. Put your right hand behind your head and your left hand on your right shoulder. Curl your torso by drawing your right shoulder toward your hip. Exhale on the way up, squeezing your oblique. Inhale as you slowly lower and repeat. Perform 15-30 repetitions for 3 sets.

Balancing act

Place both of your knees in the center of the BOSU. Balance in the upright position with arms extended to the side, palms facing down and toes touching the floor. Slowly lift your feet off the floor and point your toes. Hold position for 10 to 15 seconds (or longer). Breathe in through your nose and out though your mouth slowly as you hold the position. Repeat three times.