LiftItBuddy

Exercise wise: Lunges on a Bosu ball ( side or front), Hip abduction/adduction exercises, jump roping, bosu ball squats, DIETING

Side Lunges on a bosu ball:
Grab a bosu ball and place the flat half on the ground so that the balll part is facing up so your can stand on it. Next stand on it with both feet, stabilizing the core, with knees bent a little bit. Next step of the bosu ball with your left foot as if you were performing a lunge to the left. Make sure to stay low as if your performing a squat. Now push off the left foot and come back with both feet on the bosu ball. Next lunge right, left foot coming off the bosu ball, making sure to stay low. Now push off the right foot and get back onto the bosu ball with both feet.

Front lunges on bosu ball:
Start off behing the bosu ball and lunge forward with one foot being placed on the center of the ball part o the bosu ball. Next push off with that foot to come back to the starting position and now lunge forward with the opposite foot. Remember to stay as low as possible during the lunge to create the best muscle pump.
* That was the technique, perform this exercise for 45 seconds or 10 each leg/side for a total of 3 sets w/ a maximum of a 30 sec rest in between sets to keep HR elevated

Hip Abduction:
This exercise can be performed easily by grabbing a tension cord, or using a cable machine. Have the setting or tension cord set at ankle height. Standing with feet together swing foot attached inwards towards the opposite foot. Only swing with controlled movement dont throw the leg.

Hip adduction:
Same set up as abduction except perform the swing outwards, away from the opposite foot.
*Complete 12-15 reps each leg/side for a total of 3 sets. Have a maximum of 30 second rest in between sets and use light to medium weight if using a cable machine.

Jump Roping:
Using a jump rope will help you tone up your legs and burn calories. This should be your main cardio exercise lasting for a minimum of 20-30 minutes. If a beginner try 3-5 min segments for 3 sets with a maximum of a 2 minute break in between sets.

Bosu Ball Squats:

Grab a bosu ball and place the flat side onto the ground so that the ball part is facing upwards. Nextstand ontop of the bosu ball with knees slightly bent and perform a squat dropping down so that knees are above toes, NOT IN FRONT. Straighten arms out in front of your body if extra balance is acquired but please try to get get low, 90 degree angle created in your knees.
*Perform 15-20 for 3 sets or perform as many as you can for 45-60 seconds

Best of Luck Since it is "BEACH TIME"

Answered by WIUtone... 1 month ago Report Abuse

Add comments

Answered by WIUtonengrown 1 month ago