Lower-body strength routine using a Bosu ball with three exercises: squats, outer-thigh lifts, and step-ups, each for 10-15 reps. The trainer emphasizes mental focus and controlled breathing as essential to balance on the unstable surface, and offers wall modifications for beginners.
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Welcome back to my series for Bosu strength and cardio workouts. In today's video, I'm going to be showing you exercises to strengthen your lower body using the Bosu ball. Remember that your Bosu ball is a half ball and on top, and it's filled with air, and on top when you stand, it becomes very shaky and it's very wobbly. So when you're, we are working on your lower body using the Bosu ball, it's strength, it's training all the little, little muscles of your body. And by doing that, number one is your legs will become stronger, number two is your abs will become stronger. But all this is not possible if your mind is not strong. So putting your mind to your workouts is very important. So stop thinking about the workout and start thinking about your mind, because by In order to strengthen your body, you've got to strengthen your mind. So let's start focusing on mind programming rather than this only this workout. So close your eyes for a second, breathe, and just follow me and tell yourself, my mind is getting stronger and stronger day by day in every way. Yes, I can do these Bosu strength exercises. Open your eyes, come back, stay Stay close to your Bosu. I want to show you a few exercises which we can do. We are going to do— I'm going to do just 10 repetitions for you, but you can always come back to the video and do it again, or you can pause the video and do up to 15 to 20 repetitions. Now when you're working on stability and strength exercises, too many reps is not good because after about 10 to 15 reps you'll realize that your body becomes wobbly. So there is no point in doing the exercise when the body is too wobbly. You want to train the body, and remember, how do you train your body? By first training your mind. Are you ready? So I want you to stand up on the Bosu. If you're doing this for the first time, it's okay. Stand up there on the Bosu, get the feel of the ball. You'll see that your body is shaking. Now, if your feet are too close like this, you're not going to get balance. So in order to get balance, have a wider base. Once you have a wider base, abdominals held in tight. You know, we do the squats normally on the floor or on a step, but today we are going to do these squats on this Bosu ball. So balance first, mind programming, then get your abs in, then prepare your legs and let's go. 1 and up, 2 and up. 3. See, as you come up, you'll realize that your legs are shaking. 4. Squeeze into your buttocks as you come up. 5. 6. Like I told you in the previous video, you can always stand close to a wall or a pole when you're doing it for the first time, because it, it looks very easy, but it's not that easy. 9, 10. And I'm going to do just 5 more for you. 5. Don't try to go very low on day 1, okay? Remember, you don't have to compete with anybody. All you need to do is stay consistent. One last, hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And relax. Well done. The next exercise for you is working on the outer thigh. So you're going to put your leg here, one leg here, put the other leg here. And normally on the floor, how would I do it? If you have been following me regularly or if you're a part of the community member, this outer thigh exercise is normally done like this or on a step. But today we're going to work on the outer thigh exercise with one leg on the Bosu. What is the advantage? When you're putting this one leg on the Bosu which is shaking, you're working on the stabilizers and the main movers of this main— of this standing leg, and you're working on the main mover of this leg that you're working on. So actually, in one single exercise, you're getting both the muscles that we're going to work on. So just watch me once. Going to go lift and lower. 5, 6, 7, and go. 1, 2, nice and tall, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Just with this strength exercise, my heart rate went up. So, you know, it's just not about strengthening your legs or toning your legs, it's also about building up that blood circulation all over your body. Let's change the leg. Ready? 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Well done! Just breathe. And this last exercise is step up. It's going to work on the upper thigh. Put one leg up there, go tap up and tap down. Let's go! 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Let's change. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. You're going to start feeling the burn here, right? So these were awesome exercises using the Bosu ball to strengthen your lower body. Stay tuned for much more, guys, and let's stay connected. Thank you so much for watching, and Bye-bye!
