Exercise Plan – Quadricep Workout Using a BOSU Ball

    Published: 06-16-2009
    Views: 23,924
    Fitness expert Margie Weiss demonstrates quadricep exercises using a BOSU ball.

    Margie Weiss

    Margie Weiss has been in the fitness industry all of her life, having been a national gymnast as a child, and mother/trainer to three international athletes. Owner-coach of MG Gymnastics, her team produced international stars for 15 years. Former owner of 2 Gold's Gym franchises, Margie is also a certified personal trainer, specializing in youth sports conditioning. She has trained international athletes, including her children. Her son, Michael, is a 2-time US Olympic figure skater and 3-time US National Champion. Currently, she is GGX (Group exercise director & instructor) for 3 Gold's Gyms, where one of her programs boasts 500 classes per month; she supervises 175 instructors. Having published many articles in the fitness field, she enjoys seeing progress in each of her participants. But the things that makes her most proud of the lives she has affected are her 5 grandchildren, all of whom live very close. Seeing their smiles makes every day worth smiling about!

    Margie Weiss: My name is Margie Weiss and this is the quad video. Continuing of what we are talking about before in squats, we are going to get a little bit harder. This piece of equipment here this blue half ball it s called the BOSU ball. When you stand on this ball because you have to balance you are using your core strength a lot more than you do when you have to just basically stand on the floor. So we are going to do one more set of squats, but this time, we are going to up on the on the BOSU ball.

    So where Janis stands up on to the ball, the wider of our feet are the better. She wants to distribute the weight on the bottom of her foot, front to back, so that as she bends and straightens, she is not only getting some quads but she is also really working in inner and outer thighs as well, as she goes down and up.

    And just like any exercise, there is a lot of variety that you can do. If she wants to make it little harder, she can pick up one of these medicine balls. Its kind of a heavy ball, she can hold it in next to her chest, he can hold it out in front of her.

    Obviously, if she holds it farther out, she is getting some upper body, her belly button is still in to her backbone and obvious does is add some weight to her body. We can also rather than doing the BOSU, the resist-a ball, we can always take the weights. We can again either put them over her shoulders, there you have to make sure that the core is stable on this, because you don t want to go flying over backwards and like I said this is a little more advanced than on the floor. It s a little tougher to get the squad.

    A lot of athletes use the Bosu ball to do their strength, because it forces the entire the body to work tightening and controlling as they doing whatever exercise, they are trying to do. So we can do with the bar. We can also, if the bar above your head is a little bit too hard for you, you could take some hand weight just like we did on the floor and you can take those weights either put them at your waist and do the squat which is the stablest. If you want you can put them at your shoulder which is again a little bit more unsteady forces you to do more work.

    So, a lot of variety in one simple exercise, but the idea behind this Bosu ball is the stability angle that you are doing as well as the squatting, so you are adding in extra elements into the mix.