Best way to strengthen & tone your legs & booty while also getting slim & tight abs?
Balancing on a Bosu ball or balance disc is a fabulous way to do both!
When you exercise by incorporating a piece of equipment to your routine, you can add the element of balance, which is an excellent way to use your core muscles. There are some workouts on my blog using the Bosu ball, but here is a cost-effective way to get a piece of equipment to take your workouts with you and to a new level. The balance disc promotes stability (think core muscles engaged), strengthens muscle tone, improves your balance and also improves body posture. The unstable surface requires you to use more muscles to stay balanced, hence the great core workout; but also challenging your legs & booty muscles in a more effective way.
If you don’t believe me about the challenge of balancing, then look at my picture above again ⬆️. For me to balance on one foot on this disc, while also extending my other leg outwards, was NOT easy at all; oh yea, and then smile too, LOL! Just putting a single foot or both feet on this small disc will create such imbalance that your body will continually have to keep strong & engaged to stay balanced. After my sweet mom took these pictures of my workout, I was in a full sweat and my legs were exhausted and core very tight. Trust me, you will love this workout for all the wonderful body toning and strengthening benefits!
Traveling: Great, this disc is portable so you can take it almost anywhere with you. Deflate the air from the disc, and throw it in your car or suitcase and pump it up (small one comes with it) once you get to your destination. This workout could be done right in your hotel room!
Balance Body Workout for Legs, Booty & Core
Do: Beginner level: 3 sets of 10 reps. Intermediate level: 3 sets of 15 reps. Advanced level: 3 sets of 20 reps. TIP: Always keep a chair, wall, sturdy piece of furniture close by to place your hand on or near by in case you struggle keeping your balance. But, the longer you do not hold onto something, the more challenging the workout wi.
EQUIPMENT: Bosu Ball or balance disc (see below for more information or how to purchase, if needed)I will be showing this workout using the balance disc. I did not wear shoes while doing the disc workout, as I think it makes it easier to grip and engage your feet and legs, but you can wear shoes.
PULSE SQUAT: Place both feet on the disc, knees together, then start by holding onto a sturdy object, keep your core tight and engaged, slowly lower to a squat position. Stay in the low squat and pulse very slow up and down keeping your muscles tight and engaged the entire time.
FULL SQUAT: Place both feet on the disc, knees together, stand by the side of the chair holding on with one hand. Keep your core tight and engaged while slowly lower to a squat position, then raise back to standing position but with knees slightly bent to keep legs muscles engaged.
FULL LUNGE: Place your right foot on the disc, while extending the left foot behind you. Make sure you step back far enough so the front knee does not extend past your foot while lunging. Grab hold of a chair with your left hand and while lowering into a lunge, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.
FORWARD LEG LIFT: Place your left foot on the disc and your left hand on a chair, while keeping your shoulders back and core engaged. Slowly elevate your right leg keeping it straight and point your toe, raise your leg as high as you can while maintaining good posture, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.
SIDE LEG LIFT: Place your left foot on the disc and your left hand on a chair, while keeping your shoulders back and core engaged. Slowly elevate your right leg to the side while keeping it straight and point your toe, raise your leg as high as you can while maintaining good posture, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.
BOOTY LIFT: Place your left foot on the disc and both hands on a chair, while keeping your shoulders back and core engaged. Slowly elevate your right leg behind keeping it straight and point your toe, raise your leg as high as you can while maintaining good posture, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.
AB EXTENSION: Place your booty in the center of the disc and your hands directly behind you while bringing your knees to your chest. You must keep your core tight and engaged during this entire movement to best use these muscles, but also to protect your lower back. Slowly extend your legs outward while bending your elbows slightly, then return to starting position.
RUSSIAN TWIST: Place your booty on the disc with knees bent and toes either slightly on the ground or elevated slightly off of the floor for more challenge. Grab a weight and twist at the waist while rotating the weight from one side to the next side.
CRUNCHES: Sit on the ground and place the disc right at your upper back, in between your shoulder blades. Keeping knees bent with hands behind your head and elbows bent, slowly crunch forward then return to starting position. Make sure not to pull on your head or neck while doing this move.
BONUS! You can do it! Try the cover photo balance and let me know how you did. Want even more of a challenge, put your arms up overhead while balancing on one foot on the disc. Just be careful and have a sturdy object close by if needed!
EQUIPEMNT:
Bosu ball
“CLICK✅ here for more information & get ready to tone & tighten your abs & legs”
Balance Disc:
“CLICK✅ here for more information, your booty and abs will love you for it!”
OUTFIT: legging by Lululemon, Bra top by Lululemon, Top by Merrithew
Christie “your Personal Trainer to Get Fit & Stay Fit”
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.
love these pictures…….some of the best ………of course the beautiful model helps ………GREAT!
ahhhh thank you, and the best photographer too 💗