A BOSU ball is a small piece of fitness equipment used to develop better stability, increased core strength and improved agility. The BOSU is an air filled dome attached to a flat base. Training on a BOSU ball offers a soft, unstable surface, so your body recruits your core muscles to stabilize itself. Your core consists of a group of muscles including the lower back, abdominals and external obliques. Incorporate a BOSU ball into your next workout to add variety and intensity to basic exercises. Since the BOSU ball is small and portable, there is no limit to the exercise you can perform with it.
BOSU Crunches
Performing crunches on a BOSU engages your core muscles to keep your body steady. Sit with your hips at the edge of the ball. Lie back so that your back is completely supported by the ball. Your head and neck should be hanging off of the ball. Place your hands behind your head to support your neck. Exhale and lift your shoulder blades off the ball. Keep space between your chin and your chest to prevent straining your neck. Inhale and lower your shoulder blades back to the starting position. Repeat for four sets of 25 repetitions.
BOSU Jump Squats
Jump squats on a BOSU recruit all of the muscles in your lower body and core to improve your balance and agility. Stand in front of the ball with your feet shoulder-width apart. Jump up onto the center of the dome, landing in a squat position. Keep your abdominal muscles tight to maintain your balance. Jump back down onto the floor, landing in a squat. Repeat for three sets of 20 repetitions.
BOSU Chest Press
Doing chest press on a BOSU ball works the muscles in your chest and stimulates you core muscles to keep your body stabilized. Begin with your hips at the base of the ball with dumbbells in each hand. Lie back so that your head, neck and shoulder blades are supported by the ball. Press your hips up into a bridge position. Raise the dumbbells up so that your hands are even with your chest. Face your palms forward. Exhale and press the dumbbells up and together over your chest. Inhale and lower the dumbbells back down to the starting position. Repeat for three sets of 20 repetitions.
Member Comments