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In this week's Made Fit TV episode, I merely scratch the surface in showing you some creative moves you can do that target ...
the entire body while only using the BOSU ball!
Tags:How to Work Out with Bosu Ball,bosu ball,Bosu exercise,bosu half ball,bosu workout,bosu workout tutorial,MadeFitTV,workout with bosu ball
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How to Work Out with Bosu Ball
Hi, welcome to Made Fit TV. I’m your host Jennifer DiDonato and this is episode number 95. Made Fit TV is everyone’s source of health and fitness information and entertainment and its where fit body don’t just happen like -- they’re made, that’s our slogan. Fit bodies don’t just happen, they’re made, and its out to you to make it with the help of the tips that I provide on madefittv.com and I got email. Email me at JennymadefitTV.com if you have any questions.
I want to quickly thank all of you who join us every Saturday at noon, 12 PM Eastern Standard Time right here. You can go to YouStream.TV type in Made Fit TV, and you can create log in and chat with us every Saturday at noon because I answer your questions right off the butt and you don’t have to wait for this to upload.
So thanks so much for joining us like I said this is episode 95 and today is a Bosu workout, check it out. It's called Bosu, I hear a lot of Busu, and people say Bisu, Basu, Bausu, it’s a half ball. I have a quick email though that I want to read because I’ve reminded you a lot of—there’s one morning show episode on this but this email just completely prompt me to do it. It’s from Meryl she’s from Chapel Hill North Carolina, she says “Dear Jenny, lately there have been so many commercials about snickers that can help tone your size and butt. I don’t know how to make of them. Do you think that they actually work? If they do work, how should they be utilized? By the way thank you so much for making these weekly episodes. They really have inspired me to say active. Sincerely, Meryl”. Thank you Meryl.
These commercials with those you know they show like a—firm butt, firm calves. What this does is these shoes create a sense of instability okay. They create—because typically we walk flat on flat shoes or if you wearing high heels whatever. Or a kind create some instability but what that does is you’re walking on unstable ground, it actually forces your muscle to work just a little harder because its forcing you to have other muscles, your stabilize, your core kick in to control your center of gravity because otherwise you fall over. So that’s what our muscles are there for.
However it uses the technology of a Bosu ball like this one right here. So when I stand on it, it creates instability, so that’s why it's kind of neat to do exercises on here because you’re not only working the muscles that you’re isolating but you’re also working your total body and maintaining your center of gravity. That’s what these shoes, that’s the concept to what these shoes do. But they’re not going to help you lose weight, they’re not going to tone your butt, thighs, make you lose cellulite, make you be size zero. They’re not going to do any of those things. All they’re going to do is they’re just going to help you with the little muscles that you don’t even notice just get a little bit more instability. They’re not going to help you lose weight. If anything you’ll have possibly better posture by them.
Now if they work for you and you like them and you like the way to make you feel, go ahead and invest the money. But I guarantee you, they’re probably about $100.00. But they’re not going to solve anything, they’re just a tool. They’re just there to give you support on your feet. They’re not going to solve anything. What you want to do is make sure you put something that you’re investing money into good use. You can take $100.00 and buy Bosu right here.
I’m going to show you some things you can do. You can do a squat on them like I showed you, you can stand on it. You could do squat keeping your chest up, it's creating that instability. You can do a squat with your feet together so it's creating you know a different type of platform that you’re standing on. You could also flip it up side down and if you really want to challenge yourself, you can do a squat on it upside down just like this. So it's creating instability, forcing you to keep the Bosu flat and it's kicking in your muscles a little bit more, making you work harder than if you are standing on flat surface.
Now other movements that are really awesome for this Bosu that don’t require any balance but that you can get a great workout inside your home just investing $100.00 in this thing and these are just three movements that I’m going to show you that are basically the tip of the iceberg when it comes to this thing.
The first one I’ll to show you is a squat thrust to press. What you’re going to do is you’re going to hold the Bosu just like this, come down bring your feet out, bring them back in, and press. You have had you do squat thrust before but this way you’re getting total body work in the shoulders, the core, the legs.
Next move I’m going to show you is a squat over head crunch. So what you’re going to do is you’re going to put the Bosu down and take this off because I’m going to be lying on it. I’m just going to put a towel down. This is going to work here core. You’re gluts and your legs what I’m having you do is going to lie on the ball. I want to bring your arms over head. So you’re laying on the ball, the ball kind of makes the same movement, the shape as your back. So see that. Move this over. The small of your back over the round portion of the Bosu and what I want you to do, I’m going to have to hold this. What I want you to do, so you’re going to stand up, connect down, control crunch, up. Check it out, so you’re working your gluts, working your core. Nice and slow in the up.
The key here it to keep your head up and I want you to exhale, nice and slow and controlled. Slow and controlled movements are crucial in working those muscles. Because if you were doing a fast you might fall, you may injure self and you’re cheating self out of the full movement that you can get from doing this movement to squat, to crunch.
The next movement is a killer one as well. You’re going to working your core, your legs, and your arms too. It’s almost like a push up modification. This one is called the single knee tuck to push up. So may have you get in this position push up position. Alright, what you’re going to do is you’re going to raise one leg, you’re going to tuck it in, bring it out, and push up and I want you to kind of twist it in like a mountain climber, back out, and push out.
The key here is you want to make sure you’re keeping your body nice and tight, you’re back nice and flat. You don’t want to tuck your butt in. You want to just keep it nice and flat. You don’t want your body to drop and you’re going to actually feel it in the opposite leg you’re holding your body up on and then you can switch. Tack it in, out. You’re going to feel it in your butt, in your quads which are the front of your leg, your abs, and your arms. This one is killer, so you guys can do all of these movements with just this Bozu. You can even squat that I show you in the beginning. But I’m telling their so many movements that you can do with this piece of equipment that you’re spending the same amount of money on, and on those shoes that they’re claiming that they’re going to give you a tire butt or look like you know. What’s your name? Kate Moss, you know.
You want to make sure that you’re spending your money wisely you want to invest wisely and you want to look into what these claims are. So you have any questions, email me at jenny@madefitTV.com. I want to thank Meryl for sending that email because I was so happy that she sent it.
So if you guys have any questions or any concerns, or any thing that you wanted to know about anything you see, currently with health and fitness or any other topics. Send them me. They could potentially be an episode here on MadeFitTV.com I’m also want to thank people on YouTube for sending a lot of comments, a lot of feedbacks as well, iTunes, Vidler, check us out at MadeFitTV.com and email me. And like I said we’ve got new order of shirts coming in, so hopefully the next episode I’ll have them to show you. But if there is anything that you need, you can catch us here at noon every Saturday right here at YouStream.TV.
So until next time go out there, go to a store, if you’re paying more than $100.00 for this thing and your paying too much, usually the cheapest is 100 but you can get this at any store. I guarantee you it’s a great workout. You can do it right inside your home. I’ll see you next time on Made Fit TV, bye.