Get up and Get Moving! After Thanksgiving we are going to go hard, harder, and hardest with an amazing 4 Week Total Body Focused Virtual Tabata Bootcamp! Who's in?? Registration is NOW open so head on over and register TODAY!!! CLICK HERE for full boot camp description and registration options!
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Here we are at Week 6 of my BOSU Favorites! Check them out below they will definitely make your glues and hamstrings feel the burn! Supine Hip Lift/Supine Hip Lift with Tilts This is a great lower body and core exercise. You are working your gluteal and hamstring muscles all while stabilizing the core to maintain balance. This exercise shown here is done dome side down making it a bit more challenging. Lying on your back feet/heels are placed on top of the platform and arms are down at sides. You will slowly raise your hips until a nice line is formed from shoulders to knees. Hold and then slowly lower to your start position. Things to Remember: Keep core muscles engaged to keep the platform from tipping. DO NOT put any weight on your head or neck. Keep movements slow and smooth. Variation: Add tilts - Same starting position and movement except on the up you will hold and slowly until the BOSU® towards you and back center. Slowly lower body and repeat. You can also stay up in the bridge position and tilt the BOSU® back and forth for a count of 10 seconds and then lower, repeat. Things to Remember: Keep core muscles engaged to help stabilize your pelvis and trunk. DO NOT put any weight on your head or neck. Keep movements slow and smooth. *As with any new exercise or workout routine please consult with your physician before starting* Week 5 of my BOSU® Favorite Exercises features some stretching along with another plank!
My apologies for not posting last week. This week you will get Weeks 3 AND 4 of my favorite moves! We have balancing, lower body, core and upper body exercises to share this week. Check them out below. *Disclaimer - as with any new exercises or workout routine consult with your physician before starting. Tree Pose This is a great balancing exercises that utilizes not only your muscles but your brain. You are focusing on engaging your core and lower body to maintain balance on one foot. The right photo shows your standard tree pose and to the left we have the version of tree pose with our arms out for added balance. The left version is also one we use in my kids classes and we refer to it as "T." This is because we make letters with our arms and legs while balancing on the BOSU® during this portion of class. This is our version of a lower case "t". Things to remember your standing leg should be centered on the BOSU®. That "bulls eye" circle that is where you want the ball of your foot of the standing leg. Keep as nice engaged core and straight back. Plank - feet on dome Another plank! I absolutely love doing planks, they are great for core engagement and upper body strength as well. This particular plank is with our feet on the dome and hands planted on the floor in front of us. Things to remember: Be sure to keep your head and spine aligned maintain neutral posture. Do not dip or "collapse" the lower back or lift head up. Core is engaged and strong. BOSU Push Up - feet on dome Another push up for you guys! This time our feet are on the dome making t a little more challenging. Things to remember: Head and spine remained aligned and core muscles are engaged to help stabilize your trunk. Do not dip your lower back down. All muscles are engaged during this exercise. I haven't forgotten about this week's BOSU Balance Trainer top exercises! I will be posting tonight PROMISE! So come back and check it out!
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AuthorLisa McNett is an ACE Certified Group Fitness Instructor, ACE Certified Youth Fitness Instructor, Licensed Zumba Fitness Instructor and Certified Tabata Bootcamp Instructor Archives
July 2022
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