Bodies by Design Fitness Tips
Regina demonstrates a four-exercise circuit on the Bosu ball, a piece of equipment that helps improve your balance and co-ordination while challenging your leg muscles in a different way.
The Bosu ball is an exercise tool that will challenge your balance, which will improve your co-ordination and strengthen the muscles and tendons around your leg joints. The first exercise is the woodchop. Standing on the Bosu with your feet hip-width apart, hold a medicine ball or dumbbell. Start with your knees bent, weight to one side, then stand and move the weight diagonally across your body, finishing over your shoulder in a standing position. Perform 10 repetitions and repeat on the other side. The second move is the lunge. Place one foot on top of the Bosu, then step forward with your front leg. While holding a weight for added resistance, lower yourself straight down (making sure your front knee does not pass your toe) and stand up. Perform 12-15 reps. The third exercise is the dumbbell curl. Stand on the Bosu and curl two dumbbells all the way up without swinging your back. To make this move more challenging, and to further engage your core, balance on the Bosu on your knees, making sure you don’t let your feet touch the ground, then perform the curls. The final exercise in this circuit is the Saxon bend, which targets the obliques (the side muscles of the abs). Standing on the Bosu, hold a medicine ball or weight over your head, then bend at the hip to one side. Hold this pose for 15 to 20 seconds. The further you extend, the more difficult it will be. Repeat on the other side.