Jillian Michaels has a never-ending supply of creative fitness moves in her arsenal. Whether it's circuits, sled exercises, or kettle bell workouts, her Instagram feed is constantly giving us something new to try.
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This morning, our Virtual Walk partner posted three new exercises with a Bosu ball, that half-dome thing you've seen around the gym and is known to work your core (your entire body, really) as well as your stability.
What's so great about a Bosu ball? "It forces you to work more muscles during a particular exercise, and it also forces you to work your core in order to balance and keep yourself from falling over," says Larysa DiDio, a certified personal trainer and creator of Tone Up in 15. "Additionally, the balance work is great for your mind."
In the first move, Jillian starts out in a plank position, with her back flat and her arms bent at a 90-degree angle. Then, she uses core strength and the resistance from the Bosu ball to propel herself upward, with her arms straight and her hands against the ball. She notes in the caption that if this is too hard, simply try push-ups over the Bosu ball instead.
Next, Jillian does leg lifts. Whichever leg extends back is countered by a heavy kettlebell in the hand on the same side of your body (hold your opposite hand at your hip, as she does, to help with stability). Balancing on one leg and maintaining a flat back, she's careful to move the kettlebell down and up. You can do this move on the ground if you prefer, or try it on a Bosu ball like Jillian if you want an extra challenge.
Lastly, she does an amended burpee. Standing straight on the Bosu ball, she jumps down and does a push-up, then back up.
Do 12 reps of all three exercises, repeating for three rounds, and you'll have done a complete full-body workout. For more, follow Jillian on Instagram and download her workout app.
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Jillian Michaels Just Shared 3 Bosu Ball Exercises for an Insanely Good Full-Body Workout, Source:https://www.prevention.com/fitness/a28675196/jillian-michaels-bosu-ball-exercises-instagram/