BOSU Ball Exercises

Bosu Balls are a great way of keeping fit without spending $$ on a gym membership…

The following BOSU Ball Exercises are easy to do – once you know how. Remember not every exercise is right for you – listen to your body..

1. BOSU Compressions

Directives:

1. Standing on bubble with even space between feet and holding torso tight,   transfer body weight from one foot to another foot, maintaining balance with arms.

2. Hold hips and shoulder straight.  You can increase difficulty level by running on crest of BOSU.

3. Interleaved between other exercises, it will relax feet and legs, help improve balance.

4. Keep it up for needed time.

2. BOSU Leg Abduction

Directives:

1. Stand on the top of bubble with right foot and allow left foot to sway free.

2. Once you have got balance, slowly lift leg towards left or front off the BOSU. Shoulders must be held level and abs tight.

3. Repeat up to needed repetitions and change feet.

3. Planks and Pushups on BOSU

Directives:

1. Invert BOSU so that platform is upside and grip on widest part keeping chest over centre. Using knees or toes hold the body in pushup position, keepings abs inward with the body on a  perfect straight line.

2. Increase difficulty level by doing pushup by folding elbows and lowering.

3. Replicate for needed time or for completing required pushups.

4. Alternating Aerobic Lunge

Directives:

1. Could be done on high or low impact. Standing over the ball move left leg behind you diagonally and punch left arm across body. Bringing back the foot alternate legs.

2. For high impact, keep a foot on top the other leaping back. Switch the legs on jumping up as to land foot on center of BOSU while the other foot leaps.

3. Keep it for needed repetitions.

5. BOSU Side Plank

Type:

BOSU Ball Exercises

Directives:

1. Recline sideways on the ball, supported by the arm resting on floor and placing hip in middle. Keeping hips stacked with one foot on another.

2. Tensioning abs, lift legs off the ground till whole body is in a straight line.

3. To increase difficulty level, lift the lower arm off the floor.

4. Hold for needed time or repetitions.

6. BOSU Bodyweight Squat

Directives:

1. Stand on BOSU Balance Trainer feet placed towards forward of middle. Bending the knees move down to squat as you would sit on a chair.

2. Keeping the back straight and torso upright using your arms for balance by extending them. Get as lower down as possible comfortably and get back on pushup.

3.  Repeat it for needed repetitions.

7. BOSU Quadruped Arm-Leg Raise

Directives:

1. Placing knees evenly distanced on top of BOSU get on all fours by resting hands on floor. Lift up one leg straight till it is parallel to the ground and balance it by toes of other leg by pressing the ground by adjusting.

2. After attaining stability lift the opposite arm and hold in position.

3. Repeat as needed.

8. BOSU Plank Tilt

Directives:

1. Begin with a plank position either with knees on the ground or knees off the ground. Body must be held in straight line.

2. Incline BOSU forward and then backward with help of your arms. This really works on your arms, back and abs but ensure that you will not allow any sagging of body in middle.

3. Repetitions must be done for required numbers or the target time.

9. BOSU V-sit

Directives:

1. With support of your hands behind the ball, sit on the ball with hips little forward towards the edge.

2. Make V shape by lifting your legs and bend torso backward but keep back straight and your abs totally contracted. To increase difficulty level reach out hands in front, and for even higher difficulty level reach hands to your head.

3. Repeat the steps for essential number of time.