The Bosu exercise tool resembles half of a stability ball attached to a flat board. Use of the tool requires balance and helps lift your body off of the ground, which can help strengthen and tone the muscles. In order to perform knee tucks, you should use two Bosus. While the exercise requires more balance and strength than performing knee tucks without Bosus, the Bosus do provide more stability than does performing the exercise with two stability balls.
The Targeted Muscles
Double Bosu knee tucks primarily target the obliques and abdominals in the abdomen area. Secondary muscles targeted by the exercise include the muscles in the shoulders, the thighs, the buttocks, the lower back, the upper chest and the upper arms.
The Exercise Basics
Place your two Bosus about five feet apart, with the flat side of each Bosu on the ground and the round side facing up. Choose a non-slippery, stable surface on which to work out.
- Place your hands about shoulder-length apart on one of the Bosus. You should grip the rounded surface with your palms. Face down but keep your neck straight. During this knee tuck exercise, your upper body, neck, arms and core will remain straight and unmoving.
- Stretch your feet out behind you and place your toes on the other Bosu about waist-width apart. Make sure to slide the Bosu back as far as it can go. This Bosu should also remain in place during the exercise, but your legs will be moving.
- Tighten your abdominals and exhale. Bend your right knee and pull it up toward and across your upper body, aiming at your left elbow. Hold the leg in place as far as it will go for a few beats.
- Inhale and slowly release your abdominal muscles. Slowly push your leg back outward and into its starting position alongside the other foot on the Bosu.
- Repeat with your left leg, aiming that leg at the right elbow.
- Complete five to ten reps.
You must adequately stretch before attempting the double Bosu knee tuck, in order to decrease your chances of straining or injuring the muscles. Make sure that the Bosus are on a stable, non-slippery surface, such as a yoga mat, a gym mat or a clean expanse of grass. Do not perform the exercise so quickly that you lose balance. Remember to prioritize maintaining your balance on the Bosus over completing the exercise quickly, because you can injure yourself if you fall off.
Adding More Challenge
Slowly increase the number of reps you perform in order to add more challenge to the knee tuck exercise. You can also hold each pose for a few additional beats over time. If you really want to make the exercise more challenging, you can flip over the Bosus so that the rounded side is on the ground and the flat side is facing up. Maintaining your balance becomes much more difficult when the rounded side is on the ground.