Since I’ve been trying new foods, I decided that it was time to add new exercises into my routine as well. It’s important to switch up what you do when you work out. Your body is a smart machine. It adapts quickly and becomes more efficient each time you exercise. You might not notice it at first, but the more you repeat a certain exercise, a certain movement, the easier it becomes, which is why it’s necessary to introduce new challenges that stress your body so that it continues to improve.
I always see people use the bosu balls at the gym, but I’ve always been intimidated by them. It just didn’t look very stable. I’ve never used one before and didn’t want to look like a dumb ass in the gym. Well, it was time to get over that fear. I stumbled upon this video that teaches you how to squat on a bosu ball, and I decided to give it a try.
What’s the worst thing that could happen? I fall off the bosu, I chuckle at my lack of balance, and I get back on again. I’ll get it eventually, right? And, really, nobody else in the gym cares.
For the first set, I had to hold onto a bar in order to climb onto the bosu. My legs were shaking, and I had a hard time finding my balance. I focused all my energy on keeping my core tight, and slowly, I was able to stabilize myself. After stabilizing, I tried squatting. The first few squats were pathetic. Jello legs are not conducive to squatting. There was a lot of shaking, a lot of not going all the way down, a lot of “I’m going to fall on my butt.”
But I didn’t. The next set, I still held onto the bar to get onto the bosu, but there was less shaking and my balance was way better. The squats were improved, and I focused on pushing upwards with my heels so that I could be working my hamstring and glutes as well.
By the third set, I could climb onto the bosu without any assistance, and it wasn’t hard at all! The squats were so much better. I kept telling myself to squat like I was sitting on a toilet. A bosu toilet. I concentrated really hard on keeping my core tight, on not making my knees go over my toes, and on transferring my body weight to my heels.
After four sets on the bosu, I am hooked. That thing is amazing! It worked all these muscles I didn’t know I had AND I got to practice my balance as well as my form.
Why didn’t I use it earlier? Now that I’ve conquered my fear of bosu balls, I want more exercises to do on the bosu!
Have you ever used a bosu ball? What exercises do you recommend? If you have any video tutorials, link me!
Homemade Chips & Salsa – Snack: homemade baked tortilla sprinkled with sea salt served with a side of homemade salsa.
Sweet Corn Salad – Dinner: sweet corn with grilled zucchini, asparagus, cherry tomatoes, red bell peppers, onions, mushrooms, turkey bacon, bacon bits, parsley, and cilantro topped with lemon juice, mozzarella cheese and thyme.
Consumption: 1561 calories, 35.5g of fat. (pedometer not worn)
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Workout: Five-mile treadmill run.
I really want to run my 10K wearing only VFFs, so yesterday was my endurance run. I ran 5 miles in 57:41. There’s a small blister under my big toe on my left foot and my hips are extremely sore but I survived! My 10K is on May 22, so I’ve got a few more weeks to increase my endurance in Vibrams. For the Half Marathon, I’m probably going to run with shoes. We’ll see how far along I get with my training. It’s still too early to say.
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Female. 25 years old. Chinese. Cook. Foodie. UCLA grad. Traveler. Musician. Scuba diver. GWU Law. Runner.
Ugh I am so jealous! I so want a Bosu….I’ve never tried one before but it just looks like it would really improve your balance and work your muscles in a whole new way!
I’ve done the bosu before too and they’re awesome. My staff gym has an exercise class that’s entirely on it and it’s killer! People don’t realize how much of an impact your muscles have on your balance…some people think balance is just something you’re born with.
.-= Lauren´s last blog Hello Wall =-.
I’ve tried many different things on the Bosu, but never doing a squat. The notion kind of scares me, but I might actually try it now…if I have a spotter nearby!
My VFF’s give me a big toe blister also. Someone commented my blog last week though and said that he bought the special socks they make to wear with the VFF’s, and he hasn’t had a toe blister since. I haven’t tried it myself yet, but I plan to order some and see if it helps.
i see it at the gym too, but like you have been too chicken to get on. you’ve inspired me to give it a try tomorrow!
I will NEVER voluntarily get on a Bosu. NEVER EVER EVER. But if my trainer says so, I’ll say, “YES SIR, catch me if I fall, sir!”
I use it to help me with sit-ups.
Superman makes me use it to throw a ball back and forth.
I like it a lot.
I can get on it by myself now but it’s super duper hard when you don’t have balance.
.-= Tara´s last blog Change / Run / No Gym declaration update =-.
Bosu makes the hard stuff harder – which can only be a good thing for that fine motor skill, muscle engagement deal right? Way to go on the new challenges!
.-= Meegan´s last blog Lets Talk Cardio =-.
Jess, you’re going to rock that 10K… in VFFs no less! I’m jealous. I want to be doing that too!
Where I use to work out they used a bosu ball all the time. The list of things you can do on it is endless. Let’s see what I can remember…..lunges onto and off it, squats of all kinds including squating and then moving into shoulder presses as example, running on it, moving side to side over it, holding a ball high and dropping it then catching it low in a squat, deadlifts, tricep extensions, etc,etc,etc.
I think you get the idea
You can do anything you use to do on it now. Oh one more thing….flip it over and do pushups on it and if you’re really good which I wasn’t you do the pushup and when you start to come up explode and lift the ball off the ground with you. should keep you busy for awhile.
I have a Bosu ball and stupidly haven’t used it in a while. Time to dust it off. Anyway, try doing some push-ups with it.
.-= David H.´s last blog What’s next is now =-.
My trainer had me using the bosu for both squats and push-ups, until we had to 86 the squats due to my pesky back troubles. Flip it ball side down for the push-ups – it really does make them harder!
Enjoy your new found love of the bosu!
.-= Chad´s last blog Nutrition Monday: My New Favorite Place, Trader Joe’s! =-.
Hmmm, I’ve never even heard of a bosu ball before reading this post – definitely looks interesting, something new to try!
.-= Brandon´s last blog Running woes =-.
I still wobble like a drunken sailor on that darn ball!
Have you tried using a Bosu ball at your desk at home or work? I’ve done it in the past and know a lot of people that swear by it. I liked it but the place I’m a now doesnt allow it. It helps with the balance and burns core calories all day
I’ve been loving me some tortilla chips as of late. Mine are store bought though as I’m afraid of burning mine … got a recipe / trick to making yours? The store ones are actually good, only like 3 ingredients and 28g gets me 140 calories.
.-= Sean (Learn Fitness)´s last blog Relaxing Family Weekend =-.
You are crazy awesome with those vffs. You’re changing people.
Whether this is related to you or not but Chris over at A deliberate life ran barefoot on the treadmill last night!
.-= seth @ fitwithapurpose´s last blog Noticeably Different. Skinny Man. Comparisons. =-.