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How to Do Bosu Woodchops

Bosu woodchoppers are a great exercise that strengthen, tone and stabilize the muscles in your core. This exercise is relatively challenging, and should be attempted only by people who are advanced exercisers. If this is the first time you're working with a Bosu, be aware that it will drastically change your ability to perform even the most basic exercise.

About Bosu Woodchoppers

Bosu woodchoppers are a great exercise that not only help to strengthen the muscles in the lower back and abdomen, but also help to provide stability to this area, thereby preventing potential back pain and strain. As with all strength training exercises, increasing your muscle mass helps to increase the rate at which your metabolism functions. This raises the rate at which calories are burned, thereby helping to achieve weight loss. For best results with this exercise, have a friend or fellow gym member nearby spot you in order to ensure your technique is correct.

Positioning Your Body for Bosu Woodchoppers

Before performing Bosu woodchoppers, it is important to position your body properly. Start by placing a Bosu down on a hard surface with the blue part of the Bosu facing up. Make sure there are no other pieces of exercise equipment around your work space. Holding a dumbbell in one hand, carefully step onto the Bosu. If you have never worked with a Bosu before, you may require some assistance at this point. Make sure your feet are positioned on the outer edges of the Bosu with your toes facing forward. Stand as tall as you can, with your arms relaxed by your sides.

Performing Bosu Woodchoppers

Now that you are positioned properly, you can begin to perform the Bosu woodchopper. Start by taking a few deep breaths. As you inhale, bend your knees and squat down as if you were sitting in a chair. At the same time, holding the dumbbell in your right hand, bring your right arm across your body and reach the dumbbell for your left foot. As you exhale your breath, stand back up, and raise the dumbbell back across your body, so it ends with your right arms extended over head and at a slight angle away from your body. Perform this maneuver 10 times before taking a short break, and performing the exercise with the other arm. Be sure to do at least 2 sets of 10 repetitions with each arm for best results.

Increasing the Intensity

This exercise is relatively difficult, and should only be attempted by individuals who are experienced exercisers. However, if you feel you have mastered the basic Bosu woodchopper, it is important to increase the intensity to maintain progress in your workout. One easy way to do this is by closing your eyes while performing the exercise. This forces you to more fully engage the muscles in your core, thereby making the workout much more challenging.

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