Powering through long rides and tough climbs takes more than just leg strength. It’s also crucial to have a stable core and shoulders that won’t fatigue. Using just a Bosu (originally an acronym for BOth Sides Up), you’ll be able to build all of the above, and find yourself able to sprint faster and charge up hills with less effort.
These five Bosu exercises challenge your entire body and build strength in your glutes and hamstrings—important for cyclists because a big majority of strength comes from those muscles—and builds shoulder stability, also important on the bike, explains Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City.
“Using a Bosu works coordination, and these moves build a lot of stability and upper body strength, as well as lower-body endurance,” Tamir adds.
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How to do it: Each move is demonstrated by Tamir so you can learn perfect form. Perform each move for the recommended number of reps found in the exercise description. Repeat the circuit 1 to 2 times through or add a few of the exercises to a home or gym strength workout.
Bosu Push-Up to Mountain Climber
Start in high plank position, with hands on a Bosu trainer with the flat side up. Shoulders should be directly over wrists, feet together, and head in line with heels. Bend elbows and lower chest down to the Bosu as low as possible with control then push back up. From the top of the push-up—keep wrists under shoulders and core engaged—bring left knee in toward chest, then return to starting position. Bring right knee in toward chest, then return to starting position. That’s 1 rep. Repeat for 12 to 15 reps.
Bosu Side Plank With Hip Drop
Start in a side plank position on your right side, resting right forearm on the Bosu flat side down. Make sure your shoulder is stacked over your elbow and your left leg is stacked on top of your right. Engage core and lift hips as high as possible, then lower. Repeat, keeping your hips stacked the entire time. Repeat for 15 to 20 reps on each side.
Dumbbell Goblet Squat on Bosu
Grab a dumbbell and stand on a Bosu (flat side down) with your feet slightly wider than hip-width apart and toes pointed slightly out. Pin your elbows to your rib cage and hold the weight right under your chin. Keeping your arms close to your chest and elbows pointing down, send hips back and bend knees to lower into a squat slowly and with control. Go as low as possible, pause, then drive through your heels to stand back up. That’s one rep. Repeat 10 to 12 times.
Bosu Single-Leg Glute Bridge
Lie faceup with your left heel planted in the middle of a Bosu (flat side down), with left knee bent at 45 degrees. Keep your arms down by your sides, palms up. Pull your right leg in with knee bent. Engage glutes and press through left heel to lift hips up, so that hips and left knee are in line. Lower back to the floor, then repeat for 12 to 15 reps per leg.
Bosu Thruster With Front Raise
Place your hands on a Bosu with flat side up. Squat back and hop feet out into a high plank. Hop them back in, then as you stand, with arms straight, lift the Bosu to eye level. Bring the Bosu back down to the ground and repeat for 10 to 12 reps.
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