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Widgets and Gadgets - The Bosu!
Steven Holmes, Celebrity Personal Trainer, demonstrates how simple "widgets and gadgets" can significantly enhance your workout
Added:Sun, 21st February 10
This is the first in my new series of exercises using “widgets and gadgets” (i.e. pieces of exercise equipment) to enhance the effectiveness of your workout – either at the gym or at home.
The BOSU Board
Bosu stands for “Both Sides Up”. You can stand on it either way depending on how difficult you want the exercise to be.

Improving our balance enhances our performance in every single physical activity. Otos perfect for all fitness levels and great value for money – you sort of get three pieces of equipment in one – a stability ball, a balance disc, a wobble board.
BOSU boards are readily available on the internet and start at about £80.
So here is the first in my series showing different exercises for the BOSU board.
BOSU BALANCE AND SQUAT
Here we take the basic squat (See Lee´s Lean Legs – Squat) and make it a bit more challenging!
1
• Place the BOSU board flat side down.
• Stand on top of the dome, with feet approximately hip distance apart
• Extend your arms in front and clasp the hands together
2
• Maintain a straight back and look slightly forward and up
• Bend your knees and push backward
• Ensure that your knees remain in line with, or slightly behind, your toes
3
• Lower your bottom down until your knees are at a 90° angle
• Push back up from the squat
Timing
Get some motivating music going and start with the timing of two down, two up. Then start to vary the timing – one down, three up; three down, one up; four down, four up.
To Make It Even Harder
Of course to make it extremely challenging, turn the BOSU the other way around – but this is perhaps for later on when you have mastered the basics and build up your core strength!
Next
We are going to do some more exercises using the BOSU…
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