Exercise Equipment That You Should Use #1: Bosu

This week's theme is "Exercise Equipment That You Should Use." We all tend to get into a routine with our workout. Many people find that doing the same workouts over and over becomes pretty monotonous, and as a result, may begin to lose their desire to workout on a regular basis. Research shows that adding variety to your routine can help to improve adherence. A study at the University of Florida observed that people who modified their workout every two weeks over an 8-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise program when compared to people who followed the same regimen week after week.

Taking one of the many classes at Mettler Center is a great way to keep your workout fresh. There is also a wide variety of equipment available to use on the gym floor too. This week we will highlight 5 different pieces of equipment that you may have seen around but have never really known what to do with it.

Post comments with your favorite exercises with this equipment as well. If you post a comment, you will be entered into this week's drawing for a free pair of leg bands (great for exercising at home or on-the-go!).

Exercise Equipment That You Should Use #1: Bosu

The name "Bosu" stand for "both sides up." This piece of equipment is a two-sided balance trainer that can be used with the flat side or the rounded side up. It is designed to do strength, core and balance exercise with it in an unstable environment. By using the Bosu for your exercises, you will you will burn more calories, work more muscles and improve your coordination more than you would doing the same exercise on the floor, seated on a bench or sitting on an exercise machine.

You can use the Bosu for a wide variety of exercises. Three of our favorites are push-ups, squats and crunches. And if you have any questions about how to use the Bosu, make sure to ask one of our personal trainers or the Fit Force staff!

1. Bosu Push-Ups

   
   

   

2. • Push-ups are an excellent upper body exercise to tone the chest, arms and shoulders. Push-ups with a Bosu increase the challenge to your core muscles, as well as stabilizer muscles and tendons such as your rotator cuffs.

     There are two ways to do Bosu push ups. The easier way is to turn the Bosu ball with the rounded side facing up and the flat side on the ground. Assume a regular push-up position, but put your toes in the center of the Bosu instead of on the floor. Your hands will still be positioned below your shoulders, and your back will still be flat with your hips in line with your shoulders. Simply bend your elbows to the sides, and lower yourself almost to the floor, but without touching the ground. Breathe in as you lower your body, and breathe out as you push back up.

     The other way to do Bosu push-ups is to flip the Bosu over and grab the side handles of the Bosu with your hands. You'll position your chest over the Bosu and put your toes on the floor. Lower yourself to two inches above the Bosu as you breathe in and then breath out as you push back up. You'll feel the difference, as the Bosu tries to tip sideways, that your muscles and core are working harder. Do two to three sets of 12 to 20 reps of either version.

     
     

   Bosu Squats

   • Bosu squats require more balance and core challenge than normal squats. You may need the help of a wall to get onto the Bosu until you get used to it. Flip the Bosu onto the rounded side with the flat side up. Step onto the flat part of the Bosu with your feet hip-width apart. Place your hands on your hips if you can, or extend them forward for easier balance. Bend your knees until they are over, but not past your toes. Lean forward slightly, and inhale as you lower your body. Exhale and stand back up straight. Do two to three sets of 12 to 20 reps.

     
     

   Bosu Crunches

   • Crunches on the Bosu are a challenging core exercise. Instead of lying on the floor, lie with your lower back on the Bosu. Put your feet flat on the floor with your knees bent. Lower your body, so it is parallel to the floor. If this is too difficult, sit lower on the Bosu with it under your middle back. Place your fingertips behind your ears with your elbows open wide. Squeeze your ab muscles, exhale and crunch up 30 degrees. Inhale and lower yourself with control back to your starting position. Work up to two to three sets of 20 or more reps.

     
     

     **Don't forget to post a comment on today's post for your chance to win this week's giveaway: A set of leg bands from Mettler Center!**