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BOSU Exercises - Take it up a notch?

If you have a gym membership or happen to own a BOSU, then it is often cited as a great way to challenge yourself, take it up a notch and test your limits.

BOSU stands for "both sides utilized". It can be placed either flat side or ball side down and can be used for various balance, core, strength and cardio exercises. There are some neat ways for you to get the most out of your BOSU...

#1. Use the BOSU flat side down (for extra challenge switch to ball side down) to take basic exercises up a level by adding the challenge of balance to them. Standing on the BOSU try the following exercises: Shoulder press, bicep curls, overhead extension, squats and lunges with one leg on the ball and one leg off.

#2. With the ball side down use the handles to do push ups. Or place the BOSU flat side down, and place your feet on the ball for push ups. This targets the upper pectorals more, while simultaneously engaging the core.

#3. Using both a stability ball and BOSU try a bench press bridge. Use the stability ball like a bench for your press, but place feet on the BOSU, and raise the hips up high into a bridge. This targets the core, buns, hamstrings, chest, triceps and shoulders all in one exercise!

#4. Try using the BOSU flat side down to perform aerobic step exercises (variations of step ups with weights) but now you have to balance, and the surface is even smaller!

#5. Try uneven traveling squats. To do this one, place the BOSU flat down. Perform a squat with one foot on the BOSU on the other off. Then step or jump over the BOSU to do the other side. Repeat this exercise for 15 squats on each side. It is harder than it looks!

The good thing about BOSU is that they are relatively cheap and take up very little space under your bed, in your closet, etc.

For more of a challenge you could also use a stability ball, or even a basketball or football for doing various exercises. eg. Doing push-ups on a football.

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