A lunge is the most effective exercise women can do to tighten glute and thighs muscles. Performing lunges on a BOSU offers women the added benefit of engaging core muscles and the muscles that stabilize joints. Because women are generally drawn to machine weights instead of free weights, lunges on a BOSU counteract the effects of sitting on a machine to strengthen your muscles. A BOSU is half of a large Swiss or body ball anchored to a flat platform.
Considerations
Lunges on a BOSU maybe stationary or dynamic. Stationary lunges simply mean that you keep your legs in a lunge position, bending your joints to move your body up and down. Dynamic lunges are more difficult because you are balancing on one foot in the middle of the exercise as you step forward, backward or diagonally. Consider performing the variations of a lunge on the floor before you begin lunging on a BOSU to reduce your risk of injury. Furthermore, if you have poor balance, include the stork stance in your training; balance on the floor with one foot, keeping your eyes open for 30 seconds and then closing your eyes for 30 seconds. Train both legs. Once you begin using the BOSU for lunges, do the exercise near an immovable bar or machine so you can hold the bar as needed.
Forward Lunges
Forward lunges enable you to maintain your balance on your back foot because it is always on the ground; it is slightly easier than a backward lunge on the BOSU. To perform a forward lunge, position the BOSU in front of you at a comfortable distance for a lunge such that when you lower your body to the floor, your hips and knees form nearly 90-degree angles. Suck your navel toward your back to enhance your stability. Your arms should be in front of you to help you balance. Step your right leg forward, planting it securely and fully on the BOSU. Contract your leg muscles and push through your heels to stand back up with your feet together. Step forward again with the same leg or your other leg.
Backward Lunges
The backward lunge is quite unstable because you are balancing with one leg on the BOSU during the lunge. It is best to master a forward lunge on the BOSU before progressing to backward lunges. Perform a backward lunge by standing with two feet on the BOSU. Contract your core to enhance your stability and keep your arms in front of you for greater balance. Transfer and stabilize your body weight on your right leg then step your left leg behind you to balance on your toes as you lower your body toward the floor. Ensure you are completely balanced and then contract the muscles of your right leg to stand back up, positioning both feet on the BOSU. Work on one leg at a time for your initial sessions on the BOSU. Once you are quite comfortable with backward lunges, consider alternating legs.
Side Lunges
Side lunges enable you to focus your efforts on the muscles of your inner and outer thighs. One leg must remain on the floor as your other leg lunges to the BOSU. Again, keep your arms in front of you and your abdominal muscles tight for enhanced stability. Perform side lunges by standing to the right of a BOSU about two to three feet. Step out to your left, placing your foot on the BOSU with a slight bend in your right knee. Contract the inner thigh muscles of your right leg and the muscles of your left leg to pull and push your body back toward the right, placing your feet together on the floor. Repeat for one set and then move to the left side of the BOSU, lunging with your right leg.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
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