1. Set Up:
- Find a flat, stable surface to place the Bosu ball with the rounded side facing up.
- Stand with your feet shoulder-width apart at the edge of the Bosu ball. Make sure your weight is distributed evenly on both feet.
2. Initial Position:
- Stand tall with your chest lifted and shoulders relaxed.
- Bring your hands together at your chest in a prayer position or extend them straight in front for balance.
3. Squatting Down:
- Engage your core muscles to maintain stability.
- Begin to lower your body by bending at the knees and hips.
- Keep your back straight and chest up as you squat down, aiming to keep your knees behind your toes.
- Lower yourself until your thighs are parallel to the ground or as low as your flexibility allows.
4. Hold Position:
- Pause for a moment at the bottom of the squat, ensuring your weight remains balanced over the Bosu ball.
5. Rising Up:
- Push through your heels to stand back up, straightening your legs while keeping your core tight.
- Return to the starting position while maintaining control and stability.
6. Repetitions:
- Perform 10-15 repetitions, taking a short break between sets as needed.
Tips:
- Focus on maintaining balance throughout the movement.
- If the squat feels difficult, practice squatting to a chair first before progressing to the Bosu ball.
- Keep practicing to improve your stability and strength.
