The Bosu ball, or Bosu Balance Trainer, is half a stability ball mounted on a flat rubber platform. Bosu is an acronym for "Both Sides Up" or "Both Sides Utilized," since it can be used on either the dome or platform side. Performing exercises on the Bosu ball provides a constant challenge to your core muscles. Allow 30 to 60 seconds of rest between exercises.
Side Crunch
Side crunches work your oblique muscles, particularly when they are performed on a Bosu ball. Lie on your side on the ball, with your hips just off the edge. Bend your bottom leg at a 90-degree angle while keeping your top leg in a straight line with the rest of your body. Position your hands so that they gently touch the back of your head. On an exhale, slowly lift your upper body to the side, feeling the pull in the oblique muscles on the opposite side. Hold for a moment, then slowly return to the starting position. Perform desired repetitions and repeat on the other side.
V-In
The V-in exercise takes its name from the V-shape your body makes. Sit atop the Bosu ball holding to the ball for support. Lift your feet and draw your knees to your chest, making a V-shape. Inhale as you slowly extend your legs straight in front of you while leaning your upper body back; hold briefly, then exhale as you once again lift your knees to your chest, placing your body into a V-shape. Modify the exercise by resting your feet on the ground between each repetition. Make the V-in more challenging by removing your hands from the ball, forcing your abdominal muscles to work harder to maintain your body's balance.
Leg Scissors
Leg scissors on the Bosu ball are one of the best exercises for the lower abdominal muscles, according to the AskTheTrainer.com website. Place your lower back on the round part of the Bosu ball, keeping your hands on the ball for support. Lift your legs from the floor after first tightening your core muscles. Keep your legs as close to the floor as possible; if your back begins to arch, allow your legs to raise higher. Alternately lift and lower your legs in a scissors-type movement, keeping legs either straight or slightly bent but with no movement at the knee. A variation is to send both legs out to the side at the same time, overlapping them when they come back to the center. Alternate the overlapping leg each time. Keep your core drawn in throughout the exercise, and stop immediately if you feel any back pain.
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