Tag: BOSU exercise

How To Do A BOSU Reverse Plank Press Up

July 12, 2022
The Reverse Plank Press Up Is An Advanced Exercise That Strengthens the Anterior Thigh, Triceps and Core Stabilizers
https://youtu.be/60X9enMDzZEhttps://youtu.be/60X9enMDzZE
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in the following order. 1) Without equipment. 2) On a foam balance pad or disc. 3) On the BOSU.
MODIFICATIONS: 1) If you can’t lift your leg, omit this move. 2) Lift leg at a lower angle than shown in this video. 3) Bring chin toward chest.
CORRECT POSITIONING: Avoid dropping your tailbone toward the floor. Maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than hips. Avoid lifting shoulders. Keep them in neutral position.
EXERCISE LEVEL: Advanced

Shop Our Health & Fitness Store for BOSU

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do An Exercise Ball Warm-Up

May 14, 2022
Improve Cardio While Working Upper and Lower Body
Warm-Up Exercises Performed In The Video
  • Cross-Over Step Back
  • Arm Circles
  • Push-Ups
  • Knee Tucks
  • Squat Circle-Around
  • Jumping Jack
INSTRUCTIONS: Change the playback speed to the slowest. Focus on one exercise at a time, and do it correctly rather than attempting to do them all at once. The size of the ball determines how difficult the exercise will be. Use a smaller ball, if you’re struggling. Omit exercises that are too difficult.

Exercise Balls are sold by Amazon, Perform Better, and Power Systems

Shop Our Store for Health & Fitness Equipment

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Reverse Plank Press Up On The BOSU

April 16, 2022
The Reverse Plank Press Up Is A Core Strengthening Exercise
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in this order – 1. without equipment 2) on a foam balance pad 3) on the BOSU.
MODIFICATIONS: 1. if you can’t lift your leg, omit this move. 2. lift the leg at a lower angle than shown in this video. 3. bring chin toward chest.
CORRECT POSITIONING: 1. avoid dropping your tailbone toward the floor. 2.maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than the hips.
MUSCLES WORKED: Core, Triceps, Quadriceps, Neck Flexors

Shop Our Health & Fitness Store for BOSU

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A BOSU Dyno Plank

March 18, 2022
Strengthen Your Heart, Legs, Arms And Core With The Dyno Plank
BOSU Dyno Plank Set Up: Use the BOSU Powerstax >link< under two BOSUs. Begin the routine on the highest stack, and work toward the lowest to finish.
INSTRUCTIONS: Start on the highest stack. Jog quickly in place as you count to 4. Perform 4 planks. Then switch to the next BOSU. Jog quickly in place as you count to 4. Perform 4 planks. Switch to the last BOSU. Jog quickly in place as you count to 4. Perform 4 Alternating Single Leg Planks. Repeat routine for 2 to 4 cycles, or to tolerance.
HOW TO USE THIS ROUTINE: 1) Use it as a warm-up for strength training, or stretching. 2) Use it as a 20-minute cardio circuit routine.

Shop Our Health & Fitness Store

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Wide-Grip Flying BOSU Push-Up

November 12, 2021

Wide Grip Flying BOSU Push-Up

The Wide Grip Flying BOSU Push-Up is a core strength training exercise that improves strength in the arms, wrists, upper back, chest and spinal stabilizers.
Instructions: The starting position is one hand on the floor, and the other at the center of the BOSU. The distance between your hands is wider than your shoulders. Elbows are at right angles as you lower down. Fingers point forward.
Caution: This exercise is not for beginners, or someone with weak wrists.
Errors: Lifting the tail. Rounding the back. Bending the knees.
Prerequisite: Ability to perform the exercise without the BOSU.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A BOSU Core Sequence

November 11, 2021

BOSU Core Sequence

Pike > Down Plank > Swimming > Side Plank > Rest

AN AD APPEARS IN THIS VIDEO. RIGHT CLICK TO REMOVE

Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Benefits: Strengthens shoulders, arms, chest, core.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.