The BOSU Balance Trainer is an incredibly effective piece of equipment to use in your workouts. The BOSU (which stands for “Both Sides Utilized”) can be used to target almost every major muscle group of the body for strength training, to get a cardio intensive workout, and as a tool for a killer core workout. Exercises performed using a BOSU focus on balance and can be performed on a stable (round side up) or unstable (flat side up) surface.
BOSU has recently launched a new product called Powerstax that will (literally) take your workout to the next level.
What is the Powerstax System?
BOSU Powerstax were created to be used in conjunction with a BOSU Balance Trainer. Powerstax are risers that can be stacked below the BOSU Trainer to add elevation and intensify your workout. The risers are four inches tall and can be purchased separately or as a set of three. The BOSU trainer itself is 10 inches tall, so adding all three risers will elevate your BOSU trainer to be 22 inches in height.
The Powerstax will securely hold the BOSU trainer with the flat side facing up or down, allowing for more diversity in your training. Placing the round side up results in higher total elevation of the combined unit. When the flat side is facing up, it creates a slightly more stable surface (as compared to round side up) and is great for advanced dynamic movement.
One other innovation with the Powerstax is its ability to be used for strength training. Each riser weighs 5 pounds and can be filled with up to 12 quarts of water (which will result in a total weight of 30 pounds). Each quart of water adds an additional four pounds to the five pound riser, making it easy to adjust to your needs.
Read Full Post >
The following five minute ab routine was designed to provide you with maximum results with minimum amount of time invested- perfect for the busy holiday season. The following exercise routine can be performed at home or at the gym, so there is no excuse not to fit it in to your day.
5 Minute Ab Routine
(Video examples of each exercise appear below)
- Bicycle crunches (1 minute): Start with your legs straight out in front of you, off the ground, and hands behind your head. Begin by bringing one knee in toward your chest and take the opposite elbow to that knee. Repeat by alternating knees and elbows. Bicycle crunches target the entire core: abdominals, obliques, and lower back.
Read Full Post >
The BOSU ball is a great tool to incorporate balance, stability, coordination, and core strength training into your work-out routines. Today the focus is on the flat side up, with added movements to enhance total body strength and endurance.
Check out the top 10 BOSU exercises with top side down.
BOSU stands for “Both Sides Up,” and is used for several exercises to increase balance and stability. The BOSU ball can be used either side up and incorporated into any everyday fitness routine. Today, however, I will be covering a few exercises with the flat side down.
See other workouts with the BOSU ball.
Isometric training (static strength training) consist of constant muscle contraction without joint movement. This type of exercise is good for general strength training and rehabilitation. Isometric training is also an excellent way to strengthen muscles without putting too much stress on the joints. This is a another great way to incorporate different exercises into your everyday routine.
Top 5 Isometric Core Exercises
1. Elbow Plank- Hold for 30 seconds to a minute: 2 sets
2. Bent Arm Side Bridge- Hold for 30 seconds to a minute on each side: 2 sets
3. V Sit- Hold for as long as you can: 2 sets
4. Straight Arm Plank- Hold as long as you can: 2 sets
5. Straight Arm Plank On Bosu Ball- Hold as long as you can: 2 sets
See all of Matt’s Top 5 Exercises.