Improved core stability, balance and muscular strength and endurance are just a few of the benefits that you can achieve on a bosu ball. Most gyms have invested in bosu balls for their members and class participants. The versitility, ease of use and convenience of this piece of equipment has many exercise enthusiasts turning to the bosu ball for their workouts.
Bosu Squat Jumps
Tighten and tone your gluteus maximus and quadriceps with bosu squat jumps. To begin, stand behind a bosu ball with your feet hip-width apart and abdominals tight. Keeping your shoulders down and away from your ears, hinge at the hips as you lower down into a squat position. Your weight should be at your heels and your knees supported over your ankles. Exhale while pressing into your heels and jump in the air. Land softly into a squat position on top your bosu ball. Stand up and step off of your bosu ball. Repeat the exercise until you reach fatigue.
Bosu Traveling Push-Up
This exercise not only strengthens the core, chest and triceps, it also works on your explosive power. To begin, start in a push-up position on the floor with your right hand on the bosu and left hand on the floor. Tighten your abdominals and keep your head in line with the spine. Inhale and lower your chest toward the floor. As you exhale, push into both hands and explode up over your bosu. Land softly with your right hand on the floor and your left hand on the bosu. You are now ready to start your next repetition. Repeat the exercise until you reach fatigue.
Bosu Weighted Squat
Add a new twist to this effective, classic exercise. To begin, stand on top of the bosu ball with feet slightly wider that hip-distance apart. Holding dumbbells in your hands, keep your shoulders relaxed and stabilized while engaging your abdominals. Inhale and hinge at the hip as you sit back into the squat. It should feel as if you are sitting back into a chair. Your weight should be at your heels with your knees supported over the ankles. You knees should not be over the toes. Exhale and press into the heels as you press back up into a standing position. Repeat this exercise until you fatigue.
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