How to Do Frog Exercise on the Bosu
The frog exercise is a unique movement that helps target the hips, buttocks and inner-thigh muscles. Doing this exercise while balancing on a Bosu takes it to the next level. As you work to maintain your form, you will also be strengthening your core muscles, making this a good exercise to tone multiple areas of the body.
Instructions
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Place a Bosu on the floor, with the soft side down. There are two arm options: The harder variation is to place your palms on the Bosu and keep the arms straight (as shown in the link in Resources). To make this exercise easier, you can instead bring the elbows down onto the Bosu, which provides more stability.
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Contract the abdominal muscles and, keeping the body in a straight line, bring your right knee up to your right armpit with the leg turned out. This is not a knee-to-chest exercise. The leg is rotated out and comes up more to the side. Do not let the body twist and do not lift the hips.
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Return the right foot to the floor and repeat with the left leg.
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Go back and forth for eight to 12 repetitions.
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Tips & Warnings
The Bosu will wobble, making this exercise challenging. Move slowly at first, and keep the range of motion small enough that you can control the movement and the Bosu. As you get used to the feel of it, you can make the movements larger.
Do not lock the elbows, and keep the abdominal muscles contracted to support the lower back.
