Split Squat: Engaging the Core and Legs
The split squat exercise targets the core and leg muscles effectively. To perform this exercise, start by standing behind the BOSU ball. Next, step forward and place one foot on the ball. Bend both knees to do a split squat or lunge. For an extra challenge, you can hold dumbbells in each hand while performing the split squat.
Hip Flexor Stretch
The Hip Flexor Stretch is an ideal exercise for beginners that targets multiple muscle groups, including the hamstrings, adductors, hip flexors, and glutes. To perform this exercise, begin in a forearm plank position with your arms placed on a BOSU ball. Next, bring one leg forward into a low lunge position, simultaneously lifting the same arm and gently twisting your body towards the bent leg if needed. This movement not only provides a deep stretch for your leg muscles but also engages your core by challenging your balance on the unstable surface of the BOSU ball.