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Hip Rolls on Bosu - part of the women's fitness video series by GeoBeats. Hi, I am Gilly Renaldo with Smart Workout, and I am going to show you some hip rolls that you can do using the flat side of the bosu. These exercises are great to improve your glutes, and quad strength, as well as your core. So what you are going to do is you are going to start by flipping the bosu over to the flat side so the flat side is facing up, and then you can go ahead and lay down on your back and place the soles of your feet down on the flat side of the bosu. You are going to take a nice deep inhale here, and on the exhale slowly lift your hips so that your hips are on the same plane as your quads. You can hold here for about ten seconds, and then slowly roll down. Now, if you want to make this a little bit harder you can lift your right leg up, shift your left foot straight to the center of the bosu, and slowly lift the hips up here. Hold here for ten seconds and then roll down slowly. Place the right foot down and try it with the left foot extended toward the ceiling. Take a nice deep inhale and on the exhale roll up nice and slowly. Now if you want to make this even harder here, you can do some pulses, lifting the hips even higher into the air. Repeat this about ten times and then roll down and place both feet flat on the bosu. Try these exercises at home to improve your glute, quad and core strength, using the bosu.