BOSU balls, which are marketed as BOSU Balance Trainers, are a piece of fitness equipment made up of a rigid platform on one side and half of an exercise ball on the other. BOSU stands for "both sides utilized" because either side may be used.
Push-ups
Place the ball side down and put your hands on the outside edges of the platform, right underneath your shoulders. Keep your back flat, engage your abdominals and buttocks, and bend your arms until your chest is just above the platform's surface. Straighten your elbows and push yourself back up to the beginning position. Perform 10 to 15 repetitions, or as many as you can with proper form. Take a minute break, then repeat. Do two to three sets.
Bridges
Place the platform side down and position yourself into a plank or bridge position over the BOSU, with your elbows bent to 90 degrees. Your arms, from the elbow to your hands, should be resting on the ball portion, your elbows directly below your shoulders. Hold yourself up with your weight distributed between your arms and your toes and your back flat. Engage your buttocks and abdominals and hold for a count of one minute. Beginners could count to 30 as needed. Rest for a minute, then repeat. Perform two sets.
Squats
Stand on the ball side of the BOSU ball, with your feet shoulder-width apart. Engage your abs and buttocks and find your balance. Squat as if you are about to sit on a chair. Keep your back straight and lean forward slightly. Do not allow your knees to go past your toes. Pause and then slowly return to your starting position. Perform two sets of 15 to 20 squats, with one minute rest between.
Step-ups
The step-up is a balancing exercise. Place the BOSU ball platform side down. Place your left foot on the ball, with your knee slightly bent. Gain your balance, then step the right foot and raise your right leg into a leg raise until your knee is bent to 90 degrees and your thigh is parallel to the floor. Lower your right leg to the floor, then repeat. Do 10 repetitions on each side, then switch so that your right leg rests on the ball while you raise your left leg. Perform three sets of 10 reps on each side.
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