Bosu squats are a great exercise that not only strengthen the muscles in your legs and lower body, but also help to stabilize the core, thereby preventing back pain and strain. If you have never exercised on a Bosu before, be sure to ask a friend or fellow gym member for assistance. They will be able to spot you while getting on and off this piece of equipment.
About Bosu Squats
Bosu squats are a moderately difficult exercise that strengthens and tones the hamstrings, quadriceps, glutes and core muscles. This exercise should only be performed by people who are comfortable working out on an unstable surface. If you have difficulty maintaining your balance or have motion sickness, you may want to reconsider choosing this exercise for your workout. Finally, this exercise is great if you are interested in weight loss. Increasing the muscle mass in the large muscles described above helps to increase your metabolism, which therefore causes an increase in your calorie burn.
Positioning Your Body for Bosu Squats
Before performing the Bosu squat, it is important that you are positioned properly. Start by placing a Bosu with the blue side facing up on a spot on the floor that has been cleared. Carefully step onto the Bosu, making sure that your feet are on the outer edge, and that they are facing forward. If this is the first time you have tried standing on a Bosu, you may want to ask a friend or fellow gym member to assist you. Stand up tall, looking straight ahead, with your spine in a straight line from your head to your feet.
Performing Bosu Squats
Now that you are in the right position, you can begin to perform Bosu squats. Start by taking a few deep breaths, and exhale them slowly. As you inhale your next breath, slowly bend your knees and sink your body down towards the ground. Your buttocks should be sticking out behind you, and you should be crouched over. Ideally, your thighs should be parallel to the ground. Exhale your breath, and use the muscles in your lower body to slowly lift yourself back up to the starting position. Do this 10 times, and then take a short break. Perform another 2 sets of 10 repetitions in order to achieve optimal results.
Increasing the Intensity of Bosu Squats
While the Bosu squat is difficult enough for some people on its own, you may eventually begin to notice that the exercise has become easier. At this point, it is important to increase the intensity. One easy way to do this is by holding a set of dumbbells in your hands. Doing this increases the weight that the muscles in your lower body must work against, which gives you a harder workout. Another great way to challenge yourself is by closing your eyes. This forces you to engage the muscles in your core, thereby also increasing the intensity of the exercise.