The Bosu double knee tuck is a great exercise that helps to strengthen the abdominals, obliques and muscles of the lower back and shoulders. Closing your eyes while performing the exercise can help to increase the intensity.
About the Double Bosu Knee Tuck
The double Bosu knee tuck is a great exercise that not only helps to increase strength and muscle tone in the abdominals and obliques, but also helps to stabilize the lower back and shoulders. This makes it a great exercise if you have recently experienced an injury to one of the areas described above. This exercise requires the use of a Bosu, which is composed of half a stability ball fused to a ball platform. Bosus help to decrease the stability of the working surface, thereby making exercises performed upon them much more difficult. If you don't want to join a gym simply to use their Bosus, consider checking out your local sporting goods stores. They can usually be purchased for a reasonable price.
Positioning Your Body
Before attempting the double Bosu knee tuck, it is important that you position your body properly. Start by laying two Bosus on the ground with the blue side facing up. Make sure that the Bosus are approximately five feet apart from each other. Come onto all fours, with your hands on the outer edge of one of the Bosus, your knees on the ground and your feet on the center of the other Bosu. Take a deep breath, and as you exhale, use the muscles in your lower back and abdomen to lift your knees off the ground. You should now be in a "push up" position on the Bosus, with your arms fully extended on the Bosu and your hands under your shoulders. Your back should be flat, and your body should be at a straight diagonal from your head to your feet.
Performing the Double Bosu Knee Tuck
Now that you are positioned properly, you can begin to perform the exercise. Take a deep breath, and as you exhale, use the muscles in your core to bring your left knee towards your right elbow. Inhale and extend your leg back to the starting position. Perform the same maneuver, but this time bring your right knee toward your left elbow. Continue this exercise until you have performed 10 repetitions with each leg. Take a short break, and do another 2 sets of 10 repetitions.
Increasing the Intensity
This exercise is relatively challenging, and there are not a lot of changes that need to be made to make it more difficult. One easy way to increase the intensity is to close your eyes while performing it. This forces you to rely more on your core muscles to keep your body stable, thereby increasing the intensity.