8 Different workouts with The New Bosu Fitness Ball
First let me explain a little bit about the Bosu Fitness Ball. This Bosu Ball Is A Popular Balance And Stability Workout Method, Which Can Make Your Fitness Easier. It Has Multiple Uses As Picture Shows. With This Balance Trainer, You Could Increase Your Core Strength, Stability, Endurance, Flexibility, Etc.
After you know the basic purpose of the Bosu Fitness Ball lets talk about the workouts.
1. Push-Up – Ball Side Down
Targets: Core, chest, arms, lower body.
Switch the BOSU ball around so that the hemisphere is on the ground and the flat platform is facing up. With your wrists underneath your shoulders, place your hands on the outside rim of the platform in push-up/plank position. Spread your feet apart about 12 inches to give yourself more stability and make this exercise easier. Engage your core and slowly lower your body down to the BOSU so that your chest touches it, then drive back up to the starting position.
2. Sit-Ups – Ball Side Up
Tighten your stomach and lift with your core as you sit up. As you release back towards the ground, don’t let your back arch over the BOSU ball. For proper form, keep your back flat with the ball.
3. Mountain Climber – Ball Side Down
Targets: Core, shoulders, lower body.
Flip the ball over onto its dome. Grip the sides of the platform and come into a plank position. Run in place, quickly bringing each knee to your chest. Continue for one minute.
4. Side Plank – Ball Side Up
Targets: Obliques, shoulders, lower body.
Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground. Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your glutes. Hold for 30 seconds, then switch sides.
5. Boat Pose – Ball Side Up
Sit in the middle of the BOSU ball and find your balance. When ready, lift your knees up to a 45-degree angle and balance. You can put your hands slightly on the ball to help you find maintain your balance or bring them up in front of you. Try to hold this position for 15 seconds and build from there. Your ultimate goal should be one minute. But, it takes time. Be sure to tighten your stomach and breath.
6. One-Legged Bridge – Ball Side Up
With the flat side down on the ground, lie on your back and place one foot firmly on the BOSU with your knee bent. The other leg should point straight out at a 45-degree angle and in line with the planted leg’s thigh. Squeeze your glutes and thrust your hips up to the sky. Hold, then slowly lower back down.
7. Single-Leg Plank – Ball Side Up
Place the flat platform on the floor and place your forearms on top of the BOSU ball. Step your legs back into a plank position. Lift one leg off the ground and hold in a static position. Your core should be tight so that you don’t let your stomach or hips droop. Hold for at least 30 seconds.
8. Balance Squats – Ball Side Up
For the advanced BOSU baller, place the ball side down on the ground with the flat platform facing up. Carefully step onto the platform with one leg, letting the BOSU sink to the floor for more stability. Then carefully step on with the other leg. If you need to use a hand on the ground (or a partner) for stability, that’s fine. When you stand up, you’ll immediately feel the instability. If you are comfortable, slowly hinge from you hips and send your butt back into a squat. Keep your knees facing out and drive them out as you stand up. If you are uncomfortable lowering down, you can slightly bend your knees and use this as a static balance test.
Additional Exercises for Your BOSU Ball
When it comes to exercises you can do with your BOSU ball, the options are nearly limitless. Get creative and see if you can add the BOSU to some of your favorite existing exercises. Or try one of these: Russian twist, forearm plank, shoulder raise, sit-ups, side plank with leg lift, back extensions, oblique crunches, boat pose, bicycle crunches, bent-over rows, triceps dips, reverse lunges, ab roll-back, push-ups with one hand on the BOSU, plyometric push-ups and biceps curls.