The half ball is another name for a Bosu ball. The Bosu ball is a balance trainer that can be used to do exercises normally done on the floor, with or without free weights. The Bosu may be used with either the flat, hard side facing up or the rounded side that looks like half a stability ball facing up. The Bosu should be inflated so that the rounded side is firm. You should not be able to step onto it and sink down.
Total Body Exercise
Total body exercises work muscles of your upper and lower body at the same time. The half ball can be used for total body exercises that may also be done on the floor, such as the bridge with chest flye exercise. This exercise works the pec muscles of your chest as well as your hamstrings and glutes. Your abs will be used to stabilize your torso as the body balances on the Bosu. The exercise is done by placing your feet on top of the rounded side of the Bosu and lying on the floor on your back. The knees are bent and positioned above the ankles. You will hold a dumbbell in each hand with your arms extended straight up to the ceiling. The palms are facing each other and the elbows are bent slightly. The hips are raised so that lower back and glutes are in the air. This is the starting position. Lower your hips and lower your arms out to the sides to touch the floor. You will lift your hips and arms back to the starting position. The abs will have their work cut out for them to keep your body under control with your feet on the Bosu.
Squats
Squats on a Bosu ball work your legs and help your balance. Squats can be done on either side of the Bosu, but they will be more challenging if you perform the squats with the flat side up. You should use a wall or ask a friend to help you get onto the Bosu ball and hand you the dumbbells. You will step onto the flat side of the Bosu with your feet hip-width apart and centered on the Bosu. The hands may be placed on the hips, relaxed at your sides or held out in front of you for balance. All you do is bend your knees and lower your body as far as you can without falling. You may wish to incline your torso forward slightly as you squat, but keep your spine straight.
You can add an overhead press to work your arms and shoulders too. A dumbbell is held in each hand with the elbows bent and the palms facing forward. The arms are held at the sides so that you can press the dumbbells up toward the ceiling. To combine the movement with the squat, press your arms up as you straighten your legs to stand up. Lower the arms to your sides as you squat down.
Bent-Over Row
The bent-over row is an exercise that works the muscles of the back. By putting one foot on the Bosu while doing the row, you will challenge your balance and core. The exercise is done by putting one foot on the center of the Bosu with your knee bent over your ankle and stepping the other leg back straight. Place both feet flat. You will lean forward until the torso is parallel to the floor with a dumbbell held in each hand. The arms are held straight with the palms turned inward. The back muscles are worked as the arms are bent and the elbows are raised toward the ceiling.
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