The Bosu ball, also called a Bosu trainer, looks like half a stability ball mounted on a rigid plastic base. Place the Bosu ball dome side up and it works like a fairly stable stability ball. Place it dome side down and it functions like a wobble board. Bosu balls introduce the element of instability to your workout, forcing your core muscles to work harder at keeping you steady. You'll find them in both rehabilitative settings and fitness centers.
Balance and Calf Raises
If you've never done any sort of balance training before -- practicing so that your muscles and nerves learn to work together at keeping you steady -- just balancing on a Bosu ball may be a challenge. Position the ball, flat side down, near something solid you can hold onto for balance as needed. Practice balancing with both feet flat on the ball. As you get better, lift one foot slightly off the ball. For an extra challenge, do calf raises while standing on the ball. Point your toes, lifting your heels off the ball. Relax back to the starting position, then repeat.
Squats
Squats are a natural follow-up to the balance exercise. Squats work every major muscle group in your lower body, and they'll further challenge your developing balance abilities. Balance on the Bosu ball and squat down. Imagine you're aiming for a chair placed well behind you. Straighten back up to a standing position. Repeat. For extra calf involvement, add a calf raise in the "up" position of each squat.
Plank and Push-Ups
Planks work your entire core, including your rectus abdominus, obliques and glutes. Assume a push-up position, hands on the Bosu ball, directly beneath your shoulders. Your arms should be straight but not locked. Extend your legs directly behind you, balancing your weight on the balls of your feet. Work up to holding this plank position for a full minute, breathing normally. Once you've hit your target time, do a set of push-ups: Bend your arms, lowering your chest toward the ball. Straighten your arms and repeat. This works your chest, shoulders, arms and core.
Bosu Lunges
Regular lunges work every major muscle in your lower body and offer more calf involvement than squats. Doing the lunges on a Bosu ball challenges you to develop greater knee and ankle stability. This also guarantees an extra burn in your glutes and adductors, the muscles on the inside of your thigh. Stand about two feet behind the ball. Step forward and place your front foot in the center of the ball. Bend both knees, lowering your hips straight down. Stop when your front knee is bent at a 90-degree angle. Ideally, your back knee should be bent at a 90-degree angle, too. Return to the starting position and repeat for a full set on one side, then switch to the other side.
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