The Bosu Ball is an exercise tool that allows you to do a variety of exercises for the entire body while stressing the core muscles. Bosu Balls have an oval side and a flat side. Both sides can be used as platforms to execute exercises. Beginners should have a spotter or training partner to provide assistance and reduce the risk of injury.
Bosu Ball Pushup
The Bosu Ball pushup is an exercise that works the pectoralis major of the chest. The exercise also works the triceps of the upper arms, the front deltoids of the shoulders and the core muscles. To perform the exercise, place the oval side of the Bosu Ball on the ground. Place your hands on the flat side of the ball with your arms extended and place your feet behind you with your legs extended. Lower your torso down toward the Bosu Ball by bending your elbows. Then raise your torso back up to the start by extending your elbows.
Bosu Ball Knee Pull-In
Bosu Ball knee pull-ins are a movement that taxes the muscles of the front thighs along with the core muscles. To execute the movement, begin by placing the oval side of the Bosu Ball on the ground. Place your hands on the flat side of the ball with your feet behind you and your legs extended. Lift your right foot off the ground a bit and bring your right knee toward the ball by bending your right knee. Bring your right foot back to the beginning position by extending your right knee. Repeat the movement with your left leg.
Bosu Ball Squat
The Bosu Ball squat works the muscles of the front thighs. The exercise also works the muscles of the back thighs, the glutes and the core muscles. To perform the exercise, place the oval side of the Bosu Ball on the ground and stand on the flat side of the ball with your body upright. Position your feet at a distance that is slightly wider than shoulder-width apart. Lower your hips by bending your knees until your thighs are about parallel to the ground. Raise your hips back up to the start by extending your knees.
Bosu Ball Crunch
Bosu Ball crunches are a movement for the rectus abdominis of the core. To execute the movement, place the flat side of the Bosu Ball on the ground. Lay your back on the oval side of the ball and place your feet in front of you with your knees bent. Cross your arms in front of your chest or keep them by your sides. Bring your torso forward toward your knees by raising your upper back off the ball and contracting your abs. Bring your torso back down to the beginning position.
Member Comments