Bosu Ball Exercise Routines – What You Should Know
Bosu Ball Exercise Routines – What You Should Know
Perhaps you’re already familiar with a stability ball. But try imagining cutting it in half and using that half for your exercises. Well, if you can’t get the picture in your head, think no more. A Bosu ball actually fits the description. It’s an inflatable dome placed on a rubberized platform that allows you to do workouts either on the dome itself or on the platform by reversing the equipment. The Bosu trainer, as it is also called, makes a workout more challenging since it adds instability to a workout, enabling your muscles to develop strength and balance.
One of the exercises that can be done on the Bosu ball is the V-sit. This develops balance while working out the muscles of your upper, lower and transverse abdominal muscles. To do this exercise, sit on top of the ball with your legs together. Lean back and put your hands on the Bosu at the back of your hips. Your feet should now be slightly off the floor with your legs together. Then, bring your knees toward your chest as you straighten your knees. Extend your legs at a 45 degree angle as you try to lean more backwards.
Another exercise that can be done on the Bosu ball is lateral crunches. These exercises strengthen your oblique muscles, allowing it a wider range of motion. To do lateral crunches, lay on your side across the Bosu trainer, making sure that your waist is at the center of the ball. Your feet must be stacked one on top of the other. Then, lift the upper side of your rib cage to the upper hip, making sure that your neck is in line with your spine while doing the motion. Try not the jerk your head toward the side. Cross your arms over your chest as you do the crunch.
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Reverse crunches can also be done on the Bosu trainer. Position the ball so that the platform faces up. With your fingertips gripping the edge of the platform, put your forearms directly on the platform such that the elbows are directly under the shoulders. Form a straight line from your heels to the top of your head as you assume a plank position. Bend your knees so you can raise your hips, drawing your ribcage toward your pelvis as you do so. The Bosu trainer should tilt toward you as do this. Hold for a couple of seconds before straightening up again. Try to do as many repetitions as you possibly can.
Front planks can also be done on this exercise equipment. By holding the muscles of your torso and pelvis for a certain length of time, you develop core strength. Begin this exercise by resting your forearms on the Bosu and supporting your body by straightening your legs and supporting your bodyweight with your toes. Keep your abdominal and back muscles contracted as you do this exercise and maintain normal breathing. Try to hold this position for as long as possible without letting your belly sag toward the ground or raising your hips. For an extra college, lift one leg at a time and hold for as long as possible.
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Happily married father of three, fitness nut, and former professional bodybuilder.
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