Lie on top of the bosu and bend one knee, placing one foot on the floor and extending the other one off of the floor. For my core, I do any version of planking, with any exercise that requires me to move and stabilize my legs. A recent study in Norway found that using a bosu ball during crunches, increased activation of the rectus abdominis by nearly 25 percent. It’s that funny half-round blue thing you always see at the gym. I’m not a fan of crunches or sit-ups, but if you love them and want to get the most out of them, grab a bosu ball. The more squeeze and control you have from beginning to end, the better.
GAY BUBBLE BUTT PRO
PRO TIP: Make sure to engage your core and tighten your quads at the top of the squat. Go as heavy as possible for at least three rounds of 10-15 reps. As with any squat, sit back like you’re sitting into a chair, and push through the heels as much as possible. Lower your booty as low as possible, making sure your knees stay behind the tips of your toes and point the same direction as your feet. A heavy kettle bell or dumbbell is best between your hands. Standing on some steps, or plates more than twice your shoulder width apart, turn your feet out 45 degrees. It works the holy trifecta of legs (glutes, quads, and hamstrings) more than any other variation. Did you know training legs is the best way to boost your metabolism, promote more lean muscle mass, and boost testosterone up to 40 percent? If you have no clue what you’re doing, the one leg move you can’t afford to miss is the sumo squat. I’m always shocked when I hear that guys don’t like working legs.
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