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Having a Ball with a Bosu Series – Shoulder Exercises
by Sárka-Jonae Miller
(The Best Years in Life) The time of year for sun dresses and tank tops is approaching, but there's still time to get your shoulders in shape before anyone sees them. In this continuation of the Bosu Ball workout series, you'll find the exercises you need to tone you deltoids and work your core.
Bosu Mountain Climbers
One of the most popular calithenthic exercises used for improving stamina and burning calories is the mountain climber. A bodyweight-only exercise, it is an ideal way to get your heart pumping without an exercise machine. Add a Bosu into the mix and now you've got an exercise that will strengthen your shoulders, abs, and back.
Flip the Bosu onto the round side so that the platform side is on top. Grab the sides of the platform and step your feet back into a plank position like you were about to do push-ups. Your face should be directly over the center of the platform. Tighten your abs. Then, bring your right knee toward your chest and rest the ball of the right foot on the ground. Quickly switch legs and keep alternating for up to 60 seconds.
A quick tip, if your palms get sweaty wipe them off with a towel so that you don't risk slipping your hands off the Bosu. Take a short break between sets, working up to three total.
Bosu Pike Presses
Also called pike push-ups, the pike press is a bodyweight exercise that works the shoulders similarly to overhead presses. Except that instead of pressing a barbell or dumbbells over your head, you press your bodyweight up off the floor from a position similar to that of push-up. The Bosu ball adds an element of instability, giving your core a great workout.
Begin with the Bosu flat on the floor, round side up. Kneel in front of the Bosu and then step the balls of your feet back one at a time until they are together on the center of the ball. Straighten your arms and raise your hips until your upper and lower body make a “V” shape. Then, bend your elbows and lower your head toward the floor. Press your arms back straight to complete one repetition. Work up to three sets of 10 reps.
Do not attempt this exercise if you feel unsteady in the starting position. It might be easier to attempt pike presses with your feet on the floor before graduating to the Bosu ball version.
Bosu Dumbbell “V” Raises
Most of the classic shoulder exercises involve free weights, and the Bosu dumbbell “V” raises is no exception. If you don't have a pair of dumbbells, try lifting two water bottles. Other types of free weights are not recommended.
Grip a lightweight dumbbell in each hand. For the added balance and core challenge, perform this exercise standing on the Bosu with the round side up. Hold your arms at your sides with your palms facing inward. Then, raise your arms to eye level and slightly outward. Lower your arms to complete one rep. Your arms should trace a “V” motion. Do two sets of 20 reps.
The deltoid muscles of the shoulders assist in many of the exercises targeting the arms, back, and chest, but it helps to dedicate at least one set of exercises to them each week. Before attempting any new exercises, please consult your physician.
About the Author
Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.