Effective Bosu & Stability Ball

Effective Bosu & Stability Ball Workout

Most people aren’t familiar with the Bose or the Stability Ball and may find them challenging to use.  In these two video clips, my clients demonstrate two unique exercises you can do in the gym or in the comfort of your home. 

The Bosu Ball Glutes Activator– Primary Muscles: Glutes – Secondary Muscles: Hamstrings and Lower Back

• start with a weight that is comfortable and work your way up
• tuck dumbbell behind the knee, point the heel toward the dumbbell to secure in place while moving and to activate the hamstring
• lift the leg upwards toward the ceiling, squeezing the glutes at the top of the movement for 1-2 seconds, then return to the start position

The Stability Ball Preacher Curl –  Primary Muscle: Biceps

• stabilize yourself on the ball with the pelvis and the elbows
• plant your feet into the ground by keeping the legs straight and squeezing the glutes (or use a wall or something sturdy to tuck the heels under for added stability)
• place elbows forward on the ball, retract the shoulders and lower the dumbbells or barbell towards the ground, one arm at a time or together, keeping the ball in place
• curl the arms towards you (engage the biceps); return to the start position
• repeat