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