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Balls of steel
Works: Glutes, hamstrings, quads, core
Place both feet as wide as possible on the bubble side of the ball. Hold both arms out in front if you like a zombie. Bend your knees until your thighs are at least parallel with the ground. Straighten your legs to push back to the start position. Perform 34 sets of 10 reps. If it too easy then turn the ball over and hold a light dumbbell in each hand. work more muscle and improve your balance better than you would if you did squats on the ground. Stand on the ball with your feet together and interlock your hands behind your head. Step out to your left so that your left foot lands on the ground while your right foot stays on the ball. Step back to the start position then repeat on your right leg. Perform 3 sets of 12 reps on each side and rest 30 seconds between each one. bouncy nature of the bosu allows this be done at a fast pace making it ideal for developing strength, balance and agility in your legs which will make you more dextrous on every sports pitch, explains Collins.
Works: Chest, triceps, shoulders, abs
Place the bubble side of the bosu on the ground. Grip the outer edges of the bosu with your hands and position your feet out behind you so that your bodyweight is suspended above the ground. Rest your chest on the middle of the ball while keeping your back flat and abs tensed. Straighten your elbows to press yourself above the ball the way you would perform a normal pressup. Pause for a second then return to the start position. Perform 3 sets of as many reps as you can, resting a minute between each bout. instability of the ball forces your body to make minor adjustments to maintain your balance, says Collins. activates substantially more muscles fibres in your chest than a regular pressup. Place your right knee on the Bosu ball and extend your left leg behind you so that your left foot is on the floor. Hold a dumbbell in your left hand and place your right hand on the bosu just in front of your right knee. Keep your back dead straight and chin up. Bend your left elbow to pull the dumbbell towards your chest. Hold the weight to your chest for a second then lower your arm to the start. Perform 10 reps on your left arm then switch arms and perform another 10. Do a total of 3 sets and rest 60 seconds between each one. angle that you have to maintain with your back forces your abs to contract through out the move which works double the amount of muscle mass than if you had done this move on a bench, says Collins.
Works: Chest, triceps
Place the bosu ball, bubble side up on the ground. Lie down on the bosu making sure that your neck is properly supported and your back is arched upward into a tabletop position. Your torso should be at 45 to the floor with your feet shoulderwidth apart and your knees bent. Hold a dumbbell in each hand and raise them directly above your chest. Arc your elbows and slowly lower the weights out to your sides as far as you can. Return to the start position along the same path. Perform 4 sets of 1012 reps and rest 60 second between each bout. flys on a bench can hamper your shoulder blades from moving fluidly because they have to purse together as you lower the weight, explains Collins. forgiving nature of the bosu bubble eliminates this problem and lets your shoulder blades move more freely so you can lower the weights further and work a larger portion of your chest. Lie on your side and place one arm and forearm on the top of the round part of the bosu. Stretch out your body and place your feet on top of each other or next to each other. Lift your hips up until your spine is in line with rest of your body. Hold this position for 3 seconds then lower yourself to the start. Perform 4 sets of 15 reps on each side. side plank targets your oblique which provide stability to your hips and core,[url=http://www.floware.fr]michael kors femmes[/url], says Collins. bosu does it better by providing a comfortable platform to rest your forearm on and due to its uneven surface your core has to work harder to maintain your balance. Get into a pressup position. Walk your feet forward until they about 2ft behind your hands making your hips and glutes stick up in the air. Keep your legs straight and bend your elbows to lower yourself as far as you can go in the form of a pressup. Straighten your arms to return to the start position. Perform 3 sets of 14 repetitions resting 45 seconds between each bout. unstable nature of the ball makes it rock slightly as you perform the shoulder press which activates more muscles in your shoulders than if you did the same move with your hands on the ground, says Collins.
Works: Core
Lie on the bubble side of the ball with your lower and middle back centred. Interlock your fingers behind your head so your elbows are pointing straight outward. Bring your knees towards the chest and lift the shoulder blades off the ground without pulling on your neck. Straighten your left leg so it is at 45 to the floor while turning your upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue to alternate sides and while pumping your legs back and forth in a cycling motion. Perform 3 sets of 10 reps on each side and rest 45 seconds between sets. The bicycle exercise was ranked by a study at the Biomechanics Lab at San Diego State University as the most effective abs move you can do. it on the bosu makes this move more difficult because you have to maintain your balance on the ball while performing the move, thereby using even more of the muscles in your core, explains Collins.

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