One of the many ways to improve your workout routine considerably and to further augment your overall fitness is by incorporating a bosu. A bosu is a device that features a soft, rounded top portion attached to a flat and fixed base. This adds a balance challenge to virtually every exercise that you’ll do with the bosu and also gives you a softer, more comfortable place to sit or lie as you work out.
One of the most common exercises for the lower back and core muscles is the crunch with a knee tuck. Like other core exercises, this one can be executed on a bosu in order to further increase the overall fitness benefits of the exercise.
1. Exercise Basics
The basic position for the exercise requires that you sit on top of the rounded portion of the bosu. Clear out an area in a wide open, flat space and place the bosu in the center. Sit on top of the bosu with your spine and back as straight as possible. Hold your hands behind your head with your elbows facing outward and then lean back very slightly, making sure to keep your back as straight as possible. Your feet should be resting on the ground with your knees bent. This is the resting position for the bosu crunch knee tuck.
To execute the exercise itself, lean your torso forward as much as you comfortably can. As you do so, point your elbows forward and bring your left knee up off of the ground to meet your right elbow. Lower your torso back down and bring your knee down simultaneously. Next, raise your torso up once again, this time bringing your left elbow up to touch your right knee, which should also come off of the floor. When you’ve worked both arms and both legs, this is one repetition.
2. Safety and Injury Prevention
The best way to ensure that you’re safe as you do this exercise is to continue to breathe regularly as you do so. Practice on the ground before you use a bosu to be sure that you’re comfortable with the procedure of the exercise. Keep your back as straight as possible while you work out in order to prevent potential back strains and other problems. As with all other crunches and core exercises, it’s a good idea to stretch your body out properly before and after you complete the exercise.
When you’re fully comfortable with the exercise and can easily execute several sets of multiple repetitions, you may consider modifying it. One way to do so is to hold your legs straight up in the air and to bring your elbows up to your alternating knees in the same way. You can also add ankle weights to your legs to increase the resistance that you’ll experience while you move your legs up to meet your elbows. Both of these are advanced exercises.