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How to Do a Dumbbell Workout with a Bosu Ball

Learn how to do a dumbbell workout with a bosu ball from personal trainer Rachel Shasha in this exercise ball workout video from Howcast.


A BOSU Ball is great for using dumbbells. There's so many different things you can do.

So when you're using dumbbells on a BOSU Ball, you probably want to get on with the dumbbells in your hand already unless you have someone to hand them off to you. So you're just going to step on the ball and then you can do different leg exercises or arm exercises. So if you're going to do your legs, maybe you would do squats. You'd just take it down and then up. And, you know, the weight in the dumbbells just adds extra, just as if you were on the floor. The BOSU adds the real work which is the stability part of it.

And then there's some arm workouts you could do such as just a bicep curl, or you could maybe take it to a shoulder press. So you're just going to lift up and lower. Other things you can do is a reverse fly. So you maybe bend over and bring those arms up and squeeze your back muscles together.

Another great exercise is to actually incorporate both lower and upper body. So maybe you'd take it to a squat and then you curl and you shoulder press. Then again you squat, curl up, shoulder press. You can also use the dumbbells for triceps. So you can lift both or one dumbbell in your arms. And you can just bring them down keeping your elbows close to your ears, and up. Keeping your abs tight, knees slightly bent just so you're not locked out. And you're definitely stabilizing, using your legs at the same time.

And all of these exercises you can do on the other side of the ball as well which is going to make it a lot more challenging. So I'll give you a couple of examples. You just flip it over. Again, you want to get on the BOSU Ball with the weights in your hands unless someone's going to hand them off to you. And then you can squat, nice basic squat, or again take it to a bicep curl, or a shoulder press, or triceps. So again, just reaching back, and up, back, and up.

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