BOSU Core Training with Standing Medicine Ball Rotations
BOSU Core Training with Standing Medball Rotations
What you need:
1. Medicine Ball ( 4 – 8 pounds) Depends on your own limits
2. BOSU Ball or other stability equipment you can stand on
3. Ability to learn
4. The Drive to Workout
How to Perform the Exercise
This exercise is pretty good because it targets your core muscles which I love and it also helps with stability, and balance.
1. Begin standing on a bosu ball or any type of stability tool if you don’t have a bosu with your feet slightly and comfortably apart.
2. Then slightly bend your knees and contract your abs. Your spine should be in a neutral position now.
3. Hold the medball with both hands in front of you at roughly chest to shoulder height.
4. Keep your elbows slightly bent and retract your scapula by pulling your blades back and down
5. While staying safely balanced, rotate to one side, pause and rotate back to center
6. Then rotate to the other side, pause, and rotate back to center.
7. Continue rotating side to side throughout your reps.
TIP: Try to keep your abs engaged throughout the whole exercise, and be sure to keep elbows in and try not shifting your hips or knees forward or backwards while performing the rotations.
To make it easier: Try reducing the weight of the medball, or hire a personal trainer to assist with getting on and off the stability item.
To increase the intensity, just increase the weight of the medball and you can also rotate slower to really help work those muscles.
Give it a try and you enjoy it, but always remember to work at your own limits.
Links and Resources
- Do You Love The Plank? Try This One
My advance version of the Plank
- Core Workout - Bicycle Ab Crunch with a Pause
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- How To Stimulate Your Muscles By Mixing Up Your Workouts with Different Methods & Tricks
An overview of all of the different workout methods and tricks people use such as dropsets and circuits to workout with
- Which Boxing Gloves are Best Used For Fitness Kickboxing or Sparring
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