Move of the Month: BOSU Wibble Wobble

Welcome to a new monthly column around these parts: Move of the Month.

Each month, we are going to showcase one (interesting, fun) move from an expert Train Like a Mother Coach that most runners can easily add to their routine to make their bodies more prepared for the miles.

We're starting with the Wibble Wobble on the BOSU; if you have been in any of Coach MK's heart rate-based programs, you know this is a favorite—and a crazy effective move!  "It is hands-down one of THE best glute and quad moves, as it's damn near impossible to execute without engaging your glutes," she says, "They have to fire during the Wibble Wobble, or you'd fall off."

 A few pointers from Coach MK, who dreamt up this beauty with Alex Lanton, PT, DPT, OCS, CEAS:

How long do you recommend doing it?  First work up to one minute; do NOT increase the time until you can do for one minute with perfect form. (Hips stable, abs and glutes engaged.) If you have a BOSU at your house, do one sessionn in the morning, one in the evening. Then you can either extend it via sets (do 2 x 1 minute) or time (90 seconds, 2 minutes, etc. MK worked up to five minutes...challenge, anybody? #justsaying)

Any special tips? This is a universal move; you are never too fit for it, but it's ideal for beginners. I would hesitate to recommend it if you are managing a knee, hip or serious ankle injury, or if you are in the second trimester or beyond in a pregnancy. If one of those situations describes you, ask your PT if this move is a good or bad idea for you. Everyone else, GET ON IT!

Looking for a BOSU? We have them in our Amazon store. We realize they're a little pricey, and we know #motherrunners have had lucky finding them on Craig's List, Facebook sales, and garage sales.

If you're brand new to the BOSU, we recommend starting with this sequence, BOSU BOOTY #1, which introduces squats, Wibble Wobble and Around the World.

Have you wibble wobbled before? If so, how often do you do it?
Just trying it for the first time? Thoughts?

And any suggestions for body areas (lower back, calves, balance, etc.) you want to share for future Moves of the Month?

Move of the Month: BOSU Wibble Wobble posted first on http://www.anothermotherrunner.com