Ballast Ball Exercises

A BOSU Ballast ball can be used to strengthen the muscles in your core. This inflated ball, made from burst-resistant material, contains sand to add weight so the ball stays in place. The BOSU Ballast ball can be used to perform progressions of basic exercises to build muscle and improve balance. Add BOSU Ballast ball exercises to your strength-training routine to increase the intensity of your workouts.

Pushups

Doing pushups on a BOSU Ballast ball provides an unstable surface to improve core strength. Start on all fours and position the ball underneath your hips. Walk your hands forward until the ball is under your ankles. Place your hands shoulder-width apart and even with your chest. Keep your back straight. Squeeze your abs to stabilize the ball. Bend your elbows and lower your chest towards the floor. Pause for one second. Press your chest back up until your arms are straight. Repeat for three sets of 15 repetitions.

Wood Chops

Performing wood chops with a BOSU Ballast ball works the muscles in your legs, core, back and arms. Stand with your feet shoulder-width apart. Hold the ball straight in front of you with both hands. Sweep your arms downwards and diagonally across your body to your left side. Sit your hips back in a squat position. Stand up straight while sweeping your arms across and upwards to your right side. Repeat for three sets of 15 on each side.

Prone Knee Tucks

Knee tucks on a BOSU Ballast ball stimulate the muscles in your abs, external obliques and lower back. Begin on all fours and place the ball underneath your hips. Walk your hands forward until the ball is underneath your ankles. Your body should be in a straight line from head to toe. Squeeze your abs and roll the ball while pulling your knees towards your chest. Your upper body should remain relatively still. Roll your knees backward until your legs are completely straight. Repeat for three sets of 15 repetitions.