4 BOSU Ball Workouts

BOSU BALL is a fitness training product that can be used on bottom or top side, the half dome or the flat platform. Bosu was an acronym for “both sides up” but because of the worldwide success of the Bosu ball the acronym now stands for “both sides utilized.” The BOSU is made of molded plastic, weighted rubber, and stability balls with secret filling. Both a home and professional version of the Bosu ball are available for you to purchase.

What this unique sports product can do for you:

• Strengthens and coordinates core muscle groups
• Improves balance and coordination
• Combines physical and mental coordination
• Trims and tones muscles

Many muscle groups are targeted during a Bosu ball workout such as core muscles, back and chest muscles, quads, calves, shoulders and muscle groups inside the body you don’t see. Before you begin your strength and cardio Bosu ball workouts you first should get accustomed to training your mind and body coordination on the ball itself.

1. Bosu ball BALANCE workout.

Position yourself on the top part of the dome, centered with legs spread apart about a shoulder’s width.  Slowly raise your arms high in the air as you simultaneously squat into a sitting position. Hold for five to ten seconds. Slowly stand back up and lower your arms. Once you’ve perfected a balance move on the Bosu ball you’ll be able to do a variety of different types of training exercises.

2. Bosu ball workout for legs are SQUATS.

Stand on the Bosu Ball with legs spread a shoulder’s length apart. Pull or tuck in your core to maintain balance. Make sure you are balanced before you begin this Bosu Ball workout. Now place your arms out in front of you and slowly squat down. You can squat part way or if you want you can squat all the way down until your buttocks touches your calves. Slowly rise back up to the starting position with arms down to your side.

3. Strengthen your chest and core with BURPIE PUSHUPS.

This is a great Bosu ball workout for both men and women. Place the Bosu ball on the floor in front of you with the platform side up and the dome side on the floor. With your feet spread hip-width apart slowly squat down and lean forward to grab both sides of the Bosu ball. Now kick your legs back with feet slightly apart into a plank position. Straighten your arms into a pushup position. Press downward into a single pushup with your nose close to the platform then press upward. Jump back into a squat position. Lean back as you let go of the Bosu ball to stand up.

4. Love working on your leg muscles and coordination then try SIDE-LUNGES.

Your starting position is dead center on top of the dome with both feet near each other. Tuck your abdomen muscles in to maintain balance. Now lift yourself up with your right leg and extend your left leg to the side. Place both arms out in front of you as you lunge outward to maintain balance. Retrieve your right leg back to the center of the dome and place both arms down to your side. Then repeat the lunge but this time using the opposite leg.

Bosu Ball Workouts can include a range of range of physical activities:

• Cardio
• Strength training
• Sports conditioning
• Core training
• Resistance training
• Increased mental focus
• Flexibility
• Endurance

These few Bosu ball workout routines will strengthen and tone your muscles, trim off the fat, increase your balance, enhance your mental awareness of your body movements and give you an awesome cardio workout that will burn off those calories!