It’s a great piece of equipment to help build core strength, endurance, agility and stability. We have provided 5 great exercises utilizing the BOSU Ball.
Exercise #1: Dumbbell Cross Lunge to Bicep Curl Squat
Benefit: This move tightens your lower glutes.
How to do it: Start by standing, then cross right leg behind left; lower into a curtsy on ball of left foot (A). Push up through left heel to stand; drop into a squat (B). Return to start.
To make it tough: Add 10- to 15-pound weights. If you don’t have weights do a jump squat instead of a regular squat.
Focus: Core strength and shoulder stability
How to Perform: Position the body into a forearm side plank. Both legs should be extended. Lift the top arm over the chest and then rotate with your rib cage to draw the hand underneath the ribs. Repeat this motion for 10 to 12 repetitions and then perform on the other side.
Regression: Perform the exercise in modified side plank with your bottom shin on the floor.
Exercise #3: Dumbbell Lunge
Benefit: This move tones Hamstrings, Glutes, Quads.
How to do it: From a standing position, pick up dumbbells. Make sure you have feet shoulder width apart (holding any dumbbells at arm’s length). As you are moving forward, you want to lower your hips as well. Make firm contact with the ground on your lead leg forming a 90 degree angle with the ground. Switch legs after desired number of reps on the opposite leg.
To make it tough: Add 10- to 15-pound weights. If you don’t have weights do a jumping lunge in place w/ both hands behind your head instead.
Exercise #4: Squat Jumps
Benefit: This move tightens your Abs, Butt/Hips, Legs – Thighs.
How to do it: Start standing with legs wide open over the Bosu Balll. Explode upwards onto the top of the BOSU; As your jump into the air, keep your feet level with each other and parallel with the floor, but bring them together to land on the top of the BOSU. Attempt to land softly and quietly on the mid-foot, rolling backwards quickly towards the heels to create a level foot, parallel with the floor. Avoid locking out your knees or quads on your landing as this may lead to potential knee injuries.
Regression: Perform the exercise in modified step on while remaining in a squat position.
Exercise #5: Seated Bosu Ball Shoulder Press
Benefit: This tones up Deltoids. Secondary: TricepsMuscle, TrapeziusMuscle, Lower Back Muscle, Rectus AbdominisMuscle, Obliques.
How to do it: grasp two dumbbells; sit on the middle of the bosu ball; the legs are bent and the feet off the floor; the weights lie on the shoulder; the core is fully engaged straight; look ahead and concentrate on one point; the bring the weights above your head.
Benefits: This fitness exercise combines strength with coordination, sense of balance and stability
Bosu Ball helps train your core, improve your balance, and make practically any exercise more effective. Good Luck!