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I've learned several new exercises on the Bosu that I enjoyed. The most challenging movements I've performed are:
Flipping the Bosu over and getting in position to perform a squat while holding an EZ bar to my chest. After raising up from the squat lifting the EZ bar over my head and bringing it back down. Finally, do a deadlift. Rinse and repeat. This works on balance skills and core strength while building muscle.
Here is something I like to do. It's not a macho manly move. It's more in the stretching at the end of a workout category.
The best way to describe it is a modified one-leg deadlift without weights. It makes my back feel sooo good after a hard workout. You stand on one leg. The other leg is just slightly behind, toes barely brushing the ground. I like my hands behind my back, but later you can bring them forward, hanging down on your way down if you want. You dip down and when you come up make sure to tighten the stomach and back of the leg muscles. Actually, keep your stomach muscles tight the whole time. I just go down until my back is straight, parallel to the floor. Hold it in that parallel position for a bit, to get a good stretch. I think it helps strengthen core and with balance, but really what I love about it is it makes my back feel really good and strong for the day. You can also do it keeping that leg you're not using completely off the floor, knee bent, for an added challenge. Do about 10 each side.
I've learned several new exercises on the Bosu that I enjoyed. The most challenging movements I've performed are:
Flipping the Bosu over and getting in position to perform a squat while holding an EZ bar to my chest. After raising up from the squat lifting the EZ bar over my head and bringing it back down. Finally, do a deadlift. Rinse and repeat. This works on balance skills and core strength while building muscle.
I can certainly see it being a stability/core exercise... but I don't see the muscle building part. Are you using heavy weight on a flipped over bosu ball?
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