Start by placing your bosu ball upside down on the floor.  Grasp the flat base of the bosu ball and position yourself as if you were going to do a push-up.  Tighten up your form by drawing your abs in towards your spine and flatening out your back.  Once you have a steady grasp and a balanced form, slowly raise and lower your legs, beginning with the left and following suit with the right.  As you raise your legs, squeeze your glute muscles as tight as you can.

See the short instructional video below.

Your triceps and chest muscles should be engaged as you firmly hold your stance on the base of the ball.  Your core muscles (abs, obliques, etc) are being worked to support your lower back, and you are drawing your abs in towards your spine, contracting and holding the muscle.  Finally, your butt is getting a good blast with the reverse leg raises. 

Try starting with 10-12 raises per leg.  Don’t rest inbetween changing legs.  After you complete 10-12 on each leg, give yourself a 30 second rest.  Perform 3 sets.  Once you become more advanced at this exercise, you can add to the intesity by wearing ankle weights.

Walking lunges helps build up your glute muscle which will give you a firmer, rounder bottom.  If you’re lacking in the rear, walking lunges will help give you more of a shape.  If you’re looking to tone and tighten, you’ll see phenomenal results if you make lunges a regular part of your workout. 

Check out the video below which demonstrates the best way to do walking lunges.  As you progress, you can hold 5-10lb dumbbells to intensify your workout.  It’s important to remember to keep your back very straight.  When you lunge forward, your knee should be at a 90 degree angle, and it should not extend over your foot.  Check the form in the video.  Start with about 10-12 lunges per leg.  Once you master the exercise, grab some hand weights to pump it up.

About Master Personal Trainer, Edward Albert

Edward Lee Albert is the man behind Fitness Diets Online. 

I began my career in the 1980’s as a body builder and competed nationally and won the Mr. New Jersey title in ’92.  Shortly thereafter, I began to use my knowledge to help others achieve their goals in fitness and health.  I train individuals ranging in age from 12 to 70 years, from the fitness novice to the professional athlete. 

It’s never too early or too late to make a commitment to better health.  For the past 6 years, I have assumed ownership of the Ultimate Fitness Training Center in NJ. 

We serve a range of clients, young and old with personalized fitness programs and diet plans.  I design fitness programs that work and keep you motivated and interested.  I believe in simple lifestyle changes to help you achieve your goals while still enjoying the best life has to offer.

If you’d like to ask me a question about your fitness and diet goals, click here to contact me.