Name: Playbook - Stefani Castro - Bosu Abs & Booty
Uploaded: 2021-01-18T11:48:56.616Z
Duration: 40 min
Description: Bosu Abs & Booty

Define your upper/lower abs, round your glutes, & break a sweat with these Bosu ball moves.

Minimal equipment & time efficient for home, travel, or gym.

12/Side
- Lay on Bosu in an X position 
-Use your opposite hand for balance/support on the ground 
-Exhale, and lift upper body & opposite arm to leg up to meet in the middle
-Reach for ankle of opposite leg, then lower back down onto body, & leg back down to the ground 

Repeat for 12 reps on one side before moving on to the other side.

Bosu Starfish V Sits
Abs

-Laying on Bosu ball, with hips just off the edge of the Bosu
-Exhale, & lift/crunch forward up off of the Bosu while also curling your pelvis forward towards your nose.
-Hold for 1 count & squeeze your upper & lower abs 
- Inhale , drop your pelvis back down to neutral, while also lowering your shoulders back down onto the Bosu.

Repeat for 20 reps

Bosu Ball Crunches
Upper & Lower Abs

-Rest shoulder blades on centre of Bosu ball 
-Align feet under knees
-Start with your bum on the ground (dumbbell on your hips)
-Tuck chin to chest, curl pelvis towards nose, & drive your hips up to the ceiling into a bridge 
-Squeeze your glutes & hold for 1 count before lowering your bum back down to the ground

Tips: Back & upper body stays neutral and doesn’t move 
Tips: This is not a humping motion, think about being frozen from the top of the hip upwards and driving through your heels /squeezing glutes to drive moment.

Bosu Glute Hip Thrust
Glutes

-Same as glute hip thrust but rapid tempo 

-Rest shoulder blades on centre of Bosu ball 
-Align feet under knees
-Start with your bum on the ground (dumbbell on your hips)
-Tuck chin to chest, curl pelvis towards nose, & drive your hips up to the ceiling into a bridge 
-Squeeze your glutes & hold for 1/2 a count before lowering your bum back down to the ground

Tips: Back & upper body stays neutral and doesn’t move 
Tips: This is not a humping motion, think about being frozen from the top of the hip upwards and driving through your heels /squeezing glutes to drive moment.

Double Time Bosu Hip Thrust
Glutes

-Start standing up straight 
-Jump to the right, bending the front leg and bringing your back leg behind you
-Drive your arms for balance
-Alternate left to right rapidly

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Vivian Cheng

I loved this! Can you make more at home workouts like this? 💛

Maria

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Body was feeling good so did this one too today 💃🏼💃🏼

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