Lower Body: Bosu Ball Side Squats Video

In lower-body workouts, BOSU balls can be used to do side squats which will exercise the buttocks, quadriceps and hamstrings. Do BOSU ball side squats for a good cardiovascular workout with tips from a gymnast in this video on exercises and training.

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Muscle groups: Entire lower body
Perfect exercise for sports conditioning
Vary reps & sets for cross training
Strength training increases the body's metabolism
Stretch the quads & hamstrings to avoid injury

About this Author

Mimi Saraiva is a former gymnast for the Brazil national team. Mimi moved to Los Angeles 10 years ago and is now a certified and licensed personal trainer and a trainer for iTRAIN.com. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi I'm Keith Irace and welcome to core training. Today's move is in oblique lifts with a ball. So what we are going to do is take it down onto our side, I want you to put your elbow right under your shoulder joint for support. You are going to take the ball and you have two options here. Level one is ball between the knees, level two is to take it all the way, away from you at the ankle. Now this ball has no weight it's just an inflatable ball that I'm going to squeeze slightly to hold in place. I want you to make sure that this top hip stays stacked over your bottom hip and that your legs are straight out from the hip joints. You don't want them hiked out in front you want them straight out. And all you are going to do is take one hand behind the head, one down here on the floor, lift, release. Now this does not have to be a really big range of motion for you to feel it. Some people are going to have a greater range of motion, some people won't but I just want you to feel those obliques work. Lift, release good. Squeeze, you'll feel that working the waist, definitely right there. Ten, release, and nine. As you get stronger and stronger with this you will be able to increase your range of motion. Give me six more. Six, release that's it. Five, yes, four, come on, three and two. I want you to hold it on one for four counts. Four, three, two, one release. Oh yeah. Lets take it to the other side. Take it all the way around. Same thing on this side, elbow adjusted right under the shoulder. Choose your position, I'm going to keep mine right here between the knees. You could take it to the feet if you want to. Legs are straight, hip is stacked over hip and take your arm up. Lets go to the lift and here we go. Lift, down, lift, down that's it. How long can you make those legs, reach them away from your body and then contract through the waist right there. You got it. Lift, down, strong through the core. Tapering through the waist, creating a really nice line in your body. Right there, lift, release. You got it. Lift, release. Up, release, lets go for four more. And down. Three, and down, do you remember how we held it on the other side. Lets do that again. Hold it, four, three, two, and one. Release, really nice work. Take that ball out, set it alongside do a little stretching if you can. Thanks for joining today for core training. My name is Keith Irace, I'll see you next time.

Lower Body: BOSU Ball Side Squats Video

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