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BOSU Ball Abs

BOSU Ball Abs
Sit directly on the center on the BOSU ball
Place hands slightly behind you, finger facing same direction your looking in
Keep your chin off your chest & relax the shoulders down
Lift both feet off ground & balance you body weight till you feel comfertable
Begin to lengthen your body by bending the elbows & straightening your legs, until you are in a flat position (inhale during this proses)
Then exhale as you begin to crunch you body back into a balanced position by straightening the elbows & bending your knees
Repaet 15-20 x’s for 3 sets

BOSU Ball Leg Squat

Single leg squat on BOSU Ball
Stand directly on the center of the BOSU ball with both feet
Then begin to remove one foot and balance you weight on just one foot in the very center of the ball
With one foot on the BOSU ball & the other out in front (keeping hands where you feel comfrotble on the hips or out in front)
You will begin to lower you body into a squatting position ( inhale during this prosses)
Then when you have reached your full rang of motion
Begin to exhale as you lift up back into your starting position (flex thigh as you lift for max resualt)
Repeat 8-10 x’s for 3 sets

Abs on Ball

Abs on the ball with weight or medicine ball
Start by sitting on top of the body ball, roll down by walking feet away from you
( make sure you already have weight in hand and it is resting on chest as you lay back, DO NOT TRY TO PICK WEIGHT UP WHEN LAYING DOWN)
Stop when lower back is on body ball and allow head, neck and shoulders to lay back onto the ball ( trust your ball)
Extend medican ball or weight right above your chest with arms ( do not lock elbows)
Keep eyes focused in one spot and keep chin off the chest
Begin to lift the upper body up and lower body at the same time ( keeping feet on floor tilt pelvis up to ceiling and lift chest to the ceiling)
DO NOT EXTEND AND BEND ELBOW, ARMS ARE IN A FIXED POSITION AT ALL TIMES DURING THIS EXERCISE
 If you choose not to add weights to this exercise keep arms at temples or across chest
Repeat 20-25 x’s for 3 sets

BOSU Ball Squats

BOSU Ball Squats
Flip BOSU upside down so ball is on the floor & the flat bottom is facing upward
Place one hand on it to brace the BOSU as you slowly place one foot then the other on top till you gain your balance ( keep feet as wide as you hip width)
Place hands either on hips or out in front to maintain balance
Then begin to squat down (inhale on this action)
Exhale as you come back up, flexing thighs & gluts for max resault
Repeat 10-12 x’s fo 3 sets

BOSU Ball Push Up

Push Up’s on the BOSU Ball
Starting in a nealing position, with the BOSU ball laying flat on the ground in front of you
Place one hand on the BOSU and the other on the floor
Keeping shoulders over your arms and hands as well as keeping abs tight or ingagged
Begin to lower body down into full push up ( inhale during this process)
As you lift up and exhale you will then switch your arms ( placing the hand on floor onto ball first, then putting other hand on floor)
Repeat 16-20 x’s or 10 on one side then switch & repaet 10 on the other for 3 sets

Advanced Push Up

Push ups on Medicine Ball
Place hands close together on medicine ball and lengthen body
Inhale as you lower body into push up position
exhale as you lift back up into starting position, making sure NOT to lock elbows as you lift
( be sure to use your full rang of motion as you lower your body down, it is best to do less reps. properly, then to do more WRONG)
Repeat 15-20 x’s for 3 sets
Repeat 16-20 x’s or 10 on one side then switch & repaet 10 on the other for 3 sets