The BOSU ball gets its name from the fact that you can use it with both sides up. One side is made out of durable rubber and is inflated and the other side is flat and made out of hard plastic. When looking at the BOSU from the side, it looks like a half moon. Perform exercises on the BOSU to develop better balance, core strength, stability and muscle endurance.
Balance Progression
A balance progression improves your balance through daily life and with sports such as football, skiing and gymnastics. After placing the dome side up, step onto it and place your feet about shoulder-width part. Slightly bend your knees and hold this position for as long as possible. Carefully step off and repeat until you feel completely confident. At this point, place one foot right in the center of the dome, lift your other foot off the floor and place one hand lightly on a wall for support. Slowly take your hand off the wall until you are able to balance. Step down, repeat with your other foot and continue to alternate each foot until you can easily step onto the BOSU with one foot and balance without any help from the wall.
BOSU Lunge
The BOSU lunge works the glutes, hips and thighs and it is a variation to the conventional lunge. While facing the BOSU, place your hands on your hips and place your right foot on the dome. Slowly lower yourself down until both knees form 90-degree angles, lift yourself back up and step back to the starting point. Alternate each leg back and forth. For a more intense variation, place one foot on the dome, lower yourself into a lunge and hop in the air. Quickly switch your foot position so your other foot lands on the dome and continue to alternate with every lunge jump. You can also place two BOSUs next to each other and do alternating lunge jumps on both.
Push-Ups
Push-ups work the chest, shoulders and triceps all at the same time. By doing these on the BOSU with the dome side down, you will increase this muscle recruitment and also forcefully tax your abs. Place your hands on the sides of the BOSU and get into the standard push-up position, with your legs and back straight. While keeping the BOSU as still as possible, lower your chest down by bending your elbows. Steadily push yourself up and repeat.
For a more intense variation, turn this exercise into a burpie push-up. After pushing yourself up, snap your feet forward, remove your hands from the BOSU and stand up. Quickly lower yourself back down and repeat. To increase the challenge even more, lift the BOSU over your head when you rise up.
Plank
The BOSU plank is performed from a face-down position, and it works your abs. After placing your hands on the floor, place your feet on top of the dome, lift your hips and form a straight line from your shoulders to your heels. Hold this position until you feel fatigued. For a variation, place your hands or forearms on the dome and feet on the floor.
Lateral Jumps
Lateral jumps are plyometric exercises that involve explosive movements. While standing to the side of the BOSU with your feet together, lower yourself down into a squat and jump in the air laterally toward the BOSU. After landing on the dome, bounce in the air and hop to the other side of the BOSU. Lower yourself back down and repeat hopping back and forth.
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