The bosu crunch knee tuck is a great exercise that strengthens and supports the abdominal, oblique, and lower back muscles. This makes it a great exercise for people who have recently suffered an injury to these areas, or are interested in preventing potential back pain or back strain from occurring.
About the Bosu Crunch Knee Tuck
The bosu crunch knee tuck is a great exercise for moderate to advanced exercisers who are interested in strengthening, toning, and stabilizing the core. This exercise requires the use of a bosu, which is composed of half a stability ball which is then fused to a hard, black platform. Performing exercises on a bosu is a great way to increase the intensity of your exercises because it decreases the stability of your working surface. This forces you to rely more fully on your core strength to help you keep your balance.
Positioning Your Body for a Bosu Crunch Knee Tuck
Before performing the exercise, it is important to position your body properly. To start, clear an area from dumbbells and other pieces of equipment that could possibly interfere with your exercise. Place a bosu down in the center of the cleared workspace. Sit on top of the bosu, with your spine as straight as possible. Bend your elbows and bring your hands together behind your head. Lace your fingers together, and let them support your head and neck. Bend your knees, and allow your feet to rest comfortably on the ground. Look straight ahead of you, or down at the ground at a spot slightly in front of the bosu.
Performing a Bosu Crunch Knee Tuck
Now that you are positioned properly, you can begin to perform the exercise. Start by taking some deep breaths. As you inhale your breath, lean back slightly, lowering your back towards the ground. Now exhale your breath, and use the muscles in your core to lift yourself back up to your starting position. As you do this, bring your right knee off the ground towards your left elbow. As you lower your body back towards the ground, set your foot back onto the ground. Now, perform another crunch, and as you come to the upright position bring your left knee off the ground and towards your right elbow. Continue with this exercise until you have performed ten repetitions with each leg. Take a short break and do another two sets of ten repetitions in order to achieve optimal results.
Increasing the Intensity of the Bosu Crunch Knee Tuck
As with any exercise, it is important to make sure that you can comfortably perform the basic form of the exercise before attempting to increase the intensity. Make sure you can do at least three sets of ten repetitions before making this exercise more difficult. Once you decide it is time to increase the intensity of the exercise, try performing the bosu crunch knee tuck with a set of ankle weights. This increases the resistance that your core muscles must work against, thereby greatly increasing the intensity of the workout.