Burned out my abs!

eminenz2

eminenz2

Cathlete
Yesterday for my workout I did the 4DS:KB cardio and then the Ab Hits: Leaner Legs Traditional Abs on my BOSU.

Whoa! With the exception of the reverse crunches (which I can't balance on the BOSU), I did the ab workout on the BOSU. What an incredible burn!

I recommend it!

JMHO! :)

Susan G.
 
Ooooh what a good idea! I'm still looking for stuff to do w/my bosu & it never occurred to me to do some ab workouts on it.

Last week I tried sec. 3 of Core Max & B&G weighted abs right after. I was feeling the burn! Maybe I'll try the B&G abs on the bosu & see how that works out. Or mabye sec. 1 of CM. Or maybe both over the next couple of weeks. Thanks for the idea Susan--very creative! :)
 
Laura -

Let me know how it goes! I'm looking for core workouts I can do on my BOSU. They make plain old crunches a new experience! :)

Susan L.G.
 
Hi Susan

I am asking Santa for a Bosu this Christmas, have been curious
about this piece of fitness equipment for a while.
Played on one at the Y a few times and thought it was pretty cool.

I need videos to work with so I was thinking of asking for Amy B's
HI/LOW Dome, CIA 2604? the one with double cardio and Seasun Z doing
the Bosu work out. And I also love Step kick Box so I want to try
Kelly C Meyer's new one.
Any in put or comments would be really great, sounds like you know
your way around the Bosu:)
I watched a clip of a Bosu work out with a man think it was Rob Glick
he had Cathe music, and he seemed fun.
Thanks Brigitte:)
 
I really like the Rob Glick BOSU workout. It's like a lot of Cathe stuff in that you get out of it what you put into it. So you can easily take the 'easier' moves and intensify them by squatting lower or jumping higher, etc.

When I do crunches on the BOSU, I lean back on the dome. My pelvis is tucked and my tuchus is off the ground. The small of my back, and lower portion of my midback is resting on the dome of the BOSU. If you just lay back on the BOSU you'll feel the right spot where your body just seems to 'fit'. It's kind of like when you do crunches on the large balance ball.

And the higher up you pull your upper body the tougher the crunch.

http://www.youtube.com/watch?v=pbDZ7LL_Clk

The BOSU technique is at about 1:30. Hope the link works. For my tastes he flexes back bit more than I would/did.

Then crunch away!

Susan L.G.
 
I just did the split chest and back workout last night. I don't have room to do the pushups around the clock so I flip my bosu over (flat side up) and do 12 pushups on that... yow am I glad when those 12 are done!!
 
Does a BOSU work better for abs than the stability ball? I'm getting aggrevated with my ball because I can't get it super firm like at my PT's office. Obviously, I realize there are some exercises you can do on the ball you won't be able to do on the BOSU...but that thing sounds pretty cool.
 
I don't know if using the BOSU was harder than the ball. Maybe I should try the same ab routine on the ball and compare the two.

It seems like my heft can flatten out the ball easier than the BOSU, so the ball isn't nearly as unstable as the BOSU.

Susan L.G.
 
Hmmm that's interesting--maybe it's the quality of the stability ball? I would think the ball would be harder than the bosu since you have to engage the core more to keep from rolling off........my stability ball is a Gaiam & it's pretty well inflated. I put air in in maybe once a year.
 
My stability ball is the reddish one like in the DVDs from Power Systems.

I do weight 157 and Im fairly short (5'3"), so I guess I'm like a brick outhouse sitting on a balloon.

???

Susan L.G.
 
Susan your too funny:+

I've popped one of those darn things, yep one moment I was
sitting on the ball, heard a big bang, and found myself sitting
on the floor. All around me was flat blow apart green rubber.

The other two times the kids were fooling around on the ball and
made the dog so excited he came over and bit it.

PS Do you recommend any Bosu work outs, do you have any favorites?
Thanks, Brigitte
 
Oh no, Brigitte! :eek: You didn't get hurt, did you?


Well, I only have one DVD specific to the BOSU, the Rob Glick one, that I really like, but I've used the BOSU on Cathe's beginner step routines as well as the Step, Jump, and Pump step portion.

I was planning on trying it with the cardio section of Cardio and Weights, although I'm not sure how to modify the skips across the step or the step-touch-on-top parts.

Susan L.G.
 
I feel using the BOSU for abs is much harder than on a stability ball. When using a stability ball to do crunches, your feet are on the ground. Yes, you do have to work your core some to keep it from rolling, but on the BOSU you balance with your feet up with your knees bent at 90 degrees, or even straight up. That could never be done on a stability ball.

Core work on a BOSU can make your abs extrememly sore. Just try doing reverse curls on one and you will know what I mean, or even bicycles. With the crunches on a BOSU you can you can bring your head down lower toward the ground, so the move has a longer execution.

Cheryl
 
Thanks for the Bosu idea, Susan. I love my Bosu but would like more workouts to use with it. I did High Step Circuit with it one day and thought that was pretty fun. I just got a new one called Bosu Long & Lean with Chalene Johnson. It's like yoga and Pilates moves on a Bosu. I haven't tried it yet as it just arrived in the mail today.

I like how much Tracey Staehle incorporates the Bosu in her workouts. I haven't tried Amy's Hi-Lo Dome yet because of an injury, but I own it so I hope to try it soon. Also, Amy has said she's going to have a new workout some time using the Bosu a lot more.

[font face="comic sans ms" font color=purple]***Lainie***
My fitness blog: http://fitnessfig.blogspot.com/ http://bestsmileys.com/exercising/7.gif[/font]
 
Hey Susan and Ladies

No, I didn't get hurt from the ball explosion, fell on that soft
tissue of the but muscle Cathe talks about;-)
Some thing sharp on the floor took me out, still don't know to
this day what it was.

Thanks Lainie for the Bosu updates, looks like more reasons to
be a good girl so Santa drops one down the chimmy for me;-)

Maybe Cathe will feature one in work outs to come, keep your fingers
crossed:)
Take Care Brigitte
 
I agree the core work on the BOSU is killer. Pushups are more challenging, too. Like Lainie, I've used the BOSU for HSC and can see using it in place of the step for other workouts as well.

I recently purchased Amy's Hi/Lo Dome Challenge and CIA 2604, which includes BOSU Blast with Seasun Zieger.

I did the dome only portion of hi/lo...like the ab work a lot on that one.

BOSU Blast--I'm on the bubble on this one. The choreo was listed as "basic" on Collage, but IMO it's a little tricky. Granted, I am a choreo-challenged step novice, so I would say if I can get the moves down, this one might grow on me.

The BOSU was, for me, a pricey impulse purchase, but I figured if I didn't like it, I could return it within 90 days. Not a chance. I'm using mine just about every other day. Love it!

[font face="heather" font color=black size=+2]~Cathy[/font]

http://s228.photobucket.com/albums/ee296/runninteach/holidays/th_tomtebart2.gif
 
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