The Bosu ball is one of the most dynamic pieces of portable exercise equipment. It can be used to perform a number of exercises and add difficulty and strength training to the most classic exercises, according to inventor David Weck. The Bosu ball is essentially an exercise ball cut in half and mounted to a flat surface.
Burpees
Burpees are a classic cardio exercise that also targets the leg and arm muscles. When done with a Bosu ball, they can be an even more difficult exercise. To do a Bosu burpee, stand with the Bosu ball in your hands, with the ball pointed toward the floor. Jump while at the same time lifting the ball toward the ceiling. Crouch to the ground and use the ball as leverage and kick your feet out behind you. Use the ball to perform a push-up, then bring your legs back below your body and stand up to the starting position. Perform 10 to 15 burpees in a row as part of your circuit training workout.
Alternating Push-ups
Regular push-ups target your chest and arms, but incorporating the Bosu ball and alternating each hand makes you use your core, giving you an efficient abdominal workout at the same time. Start in the standard push-up position with your body straight and up on your toes with one hand on the ball side of the Bosu and the other hand on the ground as you would for a regular push-up. Do one push-up, then as you lift your body up, push off enough so you are able to switch hands on the ball. Then do another push-up and repeat, alternating hands for each push-up. You will have to slide your body to the left and right as you perform the push-ups to align your hands accordingly to the ball.
Side Steps
For a leg and core workout, try Bosu side steps. Stand with the ball with the flat side on the floor to your right. Jump with your right leg and plant your right foot on the ball. Then bring your left foot on top of the ball so you are standing with both feet on the ball. Jump again to the right with your right foot onto the ground, followed by your left foot. Repeat the exercise to the left. Do 10 to 15 jumps to each side.
Member Comments