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Start To Lose Weight in a Week With This Bosu Ball Routine, Says Trainer

Grab your Bosu ball to switch things up and kickstart your weight loss journey.
FACT CHECKED BY Alexa Mellardo

If a fitness goal of yours is to start to lose weight in a week, we have some fitness scoop you'll want to hear. We'll kick things off with a caveat: This workout will help you kickstart your weight loss journey. No, you won't achieve your total dream body in just one week's time, but you will be well on your way to achieving the end goal you desire. With hard work and dedication on your side, sticking to this regimen will help you see a noticeable difference. So grab your Bosu ball, and let's get into it!

Eating a healthy diet, getting in your cardio, and strength training should be at the top of your mind, with a major emphasis on strength training. This form of exercise helps you sculpt lean muscle, elevate your metabolism, and burn more calories. Sticking to mostly compound movements is the way to go, and you can utilize barbells, dumbbells, machines, and kettlebells to achieve your weight loss goal. However, one gadget people really love to use and can make a fun difference is the Bosu ball.

If you've never worked with a Bosu ball before, you're in for a treat. It's an extremely popular unstable surface training tool that could be beneficial in increasing core strength, stability, and balance. The Bosu ball shouldn't make up the bulk of your training program, but sprinkling a few exercises into your workouts can be a really solid way to mix things up and challenge your body in different ways.

Ready to start to lose weight in a week and jumpstart your journey? Here's a routine you can use as a finisher after your workout or as a standalone circuit on a separate day. Aim for 3 to 4 sets of the following movements back to back, and get ready to kick off your weight loss journey! And next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Bosu Pushup

Bosu ball pushup
Tim Liu, C.S.C.S.

Start to lose weight in a week and kickstart your fat loss journey with the Bosu Pushup. Begin by gripping the outside portion of the Bosu ball and getting into a classic pushup position. Keeping your core tight and glutes squeezed, lower yourself under control with your elbows slightly tucked. Come down to where your chest is at least an inch above the ball, then push yourself back up, flexing your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 reps.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals

Bosu Curl, Squat, Press

Bosu ball workout to start to lose weight in a week
Tim Liu, C.S.C.S.

For this next exercise, hold the Bosu ball in front of you while standing tall. Keeping your core tight, curl the ball up, then perform a squat by pushing your hips back and sitting back onto your heels. Come down until your hips are at least parallel to the ground, then come back up. Use the momentum of the squat to finish the movement by pressing the ball over your head. Bring it back to the starting position before performing another rep. Complete 3 to 4 sets of 10 reps.

Related: Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer

Bosu Cross-Body Mountain Climber

Bosu ball cross-body mountain climbers to start to lose weight in a week
Tim Liu, C.S.C.S.

The Bosu Cross-Body Mountain Climber will have you starting in a pushup position with your hands on the Bosu ball. With your back straight and core tight, bring one knee across your body. Flex your oblique hard at the end, then alternate with your other leg. Complete 3 to 4 reps of 10 reps for each leg.

Bosu Lateral Lunge

Bosu ball lateral lunge
Tim Liu, C.S.C.S.

Begin this next exercise by stepping two to three feet away from the Bosu ball. Perform a lateral lunge by stepping on top of the ball, firmly planting your heel into it, then lowering your body under control. While you're coming down, straighten your trailing leg. Get a solid inner thigh stretch at the bottom, then drive your heel back to the starting position before performing another rep. Complete 3 to 4 sets of 8 reps for each leg.

Bosu Crunches

Bosu ball crunches
Tim Liu, C.S.C.S.

This last exercise will have you lying on the Bosu ball with your knees bent. With your hands behind your head, extend your upper back to get a solid stretch in your abs, then perform a crunch, flexing your abs hard at the end. Complete 3 to 4 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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