Gay Fitness: Using Free Weights on a Bosu Ball

The Bosu Ball is a very versatile fitness tool in which you can work out your entire body through a variety of challenging, core, strength, balance and stability exercises. At the core of the bosu's workout science and philosophy are actual core exercises. The bosu ball allows you to "amp up" those traditional exercises, such as push-ups and crunches, by adding that extra challenge to the workout equation. Instead of just isolating, say, your biceps in a traditional curl, you can sit on the bosu, balancing your body with your feet off the floor, thereby engaging your core and getting a great ab workout at the same time.

Through working out your core, you're gaining the strength that your upper and lower body requires to achieve and maintain a high level of fitness. Your body's core muscles are directly connected to your upper and lower body movement. Having said that, you can understand the importance of a total body workout; a workout routine that isn't routine; rather one that constantly shocks your body by exercising your muscles in a different way. A term called Muscle Confusion is a type of training that ensures you see continued results by mixing up how you work out certain muscle groups. It also keeps you motivated by avoiding boredom with a stale workout.

The exercises illustrated here take traditional methods using free weights and give them an extra kick by adding the bosu ball. These exercises challenge your balance and core, so try lighter weights to start with.

Chest Press

Grab a pair of free weights and, with your feet planted firmly on the floor, position your back and neck on the bosu. Keep your hips up to engage your core. Don't sink down towards the floor. Bend your arms at a ninety-degree angle and press up having both free weights meet. As you return your arms back to starting position, maintain the ninety-degree angle and keep your upper arms parallel to the floor. Don't allow your elbows to extend back down towards the floor. Complete three sets of twelve to fifteen reps. Rest for thirty seconds between each set.

Chest Fly

Grab a pair of free weights and with your feet planted firmly on the floor, position your back and neck on the bosu. Keep your hips up to engage your core. Don't sink down towards the floor. Free weights in hand, extend your arms out with your palms facing up. Keep your arms straight as both hands meet directly in your line of sight. Bring arms back down to starting position and complete three sets of twelve to fifteen reps. Rest for thirty seconds between each set.

Decline Fly

Grab a pair of free weights and sit slightly forward on the bosu. With you arms extended out, palms up, bring your hands together squeezing your chest muscles in one fluid motion to eye level. Return back down to your side keeping your arms straight out. Complete three sets of twelve to fifteen reps. Rest for thirty seconds between each set.