It’s time to break out this underrated tool.
Confession: The last time I used a Bosu ball was at least five years ago. In the meantime I've dabbled with resistance bands, kettlebells, and a rower in my workouts to keep things interesting. Still, I've missed the unique instability challenge of the Bosu ball and all-over muscle shakes. Resistance Band Booty Workout
Whether you've taken a Bosu ball hiatus like me or never tried it before, it's time to give this gym equipment another sweat test. The unique half-dome shape actually gives you more sweet sweating options than you realize. (More on that in a sec.)
ICYDK, Bosu is short for "both sides up," which pretty much sums up how it's used. In other words, you can turn a Bosu ball to either side and still get a killer workout on the wobbly surface of the inflated side or flat section. As a result, you'll engage your core while using other muscle groups to stay stable. A Bosu ball can help you build full-body strength and balance. (Talk about an awesome new workout buddy.)
Meet the expert: Kelly Cole, CPT, is a certified personal trainer who leads in person classes at Live the Process Studio in New York City and trains via the Time Under Tension app.
And if you're bored of the same old equipment (or lack thereof) you've been using, a Bosu ball is a great way to switch things up. You can still do many of the moves you love (like boat pose, pushups, and mountain climbers) while giving yourself more of a challenge. Ready to grab the nearest Bosu ball? Kelly Cole, a certified personal trainer, has compiled a list of 15 of her favorite Bosu ball exercises that you can pick and choose from for the ultimate full-body workout.
Time: 10 to 20 minutes | Equipment: Bosu ball | Good for: Total body
Instructions: Choose two to four moves per muscle group (upper body and lower body). Complete the indicated number of reps or time, then continue to the next move. Repeat the entire circuit three times. (The time to complete this volume of sets and reps may vary, depending on your pace.)
Sabrina is an editorial assistant for Women’s Health. When she’s not writing, you can find her running, training in mixed martial arts, or reading.
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