EXERCISE

SCULPT, BALANCE & BURN WITH BOSU

By: Tami Charbonnet | Model: Amber Berry | Photographer: Richard Vallon

2. BOSU POWER LUNGE § With eyes forward, place one foot in front onto the center of the BOSU. § With feet shoulder width apart, the front foot should be forward enough that the knee does not extend over the ankle as you lunge downward. § Bend the front leg and bring the hips towards the ground. Do not lean forward. § Your back leg on the floor should bend slightly until the knee almost touches the floor. § As you bend your front knee, your The BOSU® Pro Balance Trainer is a rather peculiar looking tool, but its seemingly odd design delivers fantastic results, using only your body weight and the ability to fight the natural force of gravity. Many trainers use it to create full-body workouts that: 1 are safe and gentle, yet challenging thigh and lower leg of the back leg should form a right angle. § If this is too difficult, bend the knees slightly until you are strong enough to go deeper into the lunge. § Do not let the front knee extend 2 carve the core and strengthen the lower body over your ankle and foot and be sure 3 help tone and sculpt every major muscle group to keep your back and neck straight. § Before you exhale, pause briefly. Forcing you to tap into the deep muscle of the core, the BOSU is similar to § Slowly lift the body by straightening a stability ball, but designed with a flat bottom. The inflated “bubble” side of the the front leg. BOSU allows you to sit, stand, lie, kneel, or even jump. With the platform side up, § Complete a full set with one leg and you can do push-ups, planks or stand on it for an advanced balance workout. switch legs when the set is completed. Any exercise done on the ground can also be performed on the BOSU. You can also add a weight in each The BOSU is challenging and fun for every level of fitness. These beginner BOSU hand for an added resistance. exercises will allow you to reap the benefits from this brilliantly designed tool.

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1. BOSU SQUAT: § Stand on the side of the BOSU. § Step the left foot on top toward the center of the “bubble.” § If your balance is compromised, be sure to stand next to a wall for stability. Reach the arms out straight at shoulder height and parallel to the floor. § With toes pointed forward, gently bend the knees and drop the backside into a squat. § Brace the core tightly as you squat and then release to standing. § Try to complete 3 sets of 15 slow and steady repetitions.

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