Bosu Swim

The Bosu Swim is a great exercise to work the muscles of your glutes and also to help with your balance.

Position yourself so that your resting on the dome surface of the bosu with your abdominal, having your arms and feet off the floor.

If you suffer with a bad back, then you may wish to avoid this exercise, or commence the movement with your hands resting on the floor as this will make the exercise easier.

Keeping your arms and legs straight, simulate a swimming  flutter leg kick movement with both your arms and legs, either in a slow controlled motion to fully focus on the contraction within your glutes muscles, or you may decide to work at a faster tempo to help work more muscles groups in order to assist with your balance.

As you become accustomed with the exercise, you may decide to increase either the range of motion, making the movements larger and also the speed.

Holding small hand weights will also work the shoulder muscles, however this will also place a greater workload onto your lower back muscles, so care should be taken when progressing with weights.