A Bosu ball is sometimes called a half ball because it is basically looks like someone cut a stability ball in half and placed a round platform on the bottom. The Bosu is useful for balance and core training. A Bosu ball can be used facing upward with the round side up or upside down with the platform up--which is why the term "both sides up" was used to name the Bosu.
Balanced Knee Lift
The balanced knee lift exercise works the glutes (buttocks), erector spinae (back), abs and quads. It is performed by standing in front of a Bosu that is on its flat side. You will step your right foot onto the top of the Bosu and shift your weight onto your right foot. The left knee will be raised up to waist level so that you are standing on one leg on the Bosu. Your arms are held bent at your sides and relaxed as if you were running. Thomas Boettcher, author of the book "Core Training," recommends you try to hold your knee up for 15 seconds, and then step back to the floor.
Bosu Push-Up
A push-up on a Bosu ball is much more difficult to do than a push-up on the floor, because your floor will not wobble like a Bosu. The Bosu push-up is done with the flat, platform side up. You will place your hands shoulder-width apart on the Bosu with your arms straight, and then step your feet back to assume push-up position. The spine is straight with your chest in line with the Bosu ball. You will bend your elbows and lower your chest toward the Bosu. Your elbows will move out to your sides. Straighten your arms to complete one push-up. This exercise will work your chest, arms, shoulders and abs.
Bosu Back Extensions
The Bosu back extension, like the Bosu push-up, is a more difficult variation of the floor exercise. You can always try these exercises on the floor first to build strength, if you wish. The Bosu back extensions are done by lying on the floor with the ball under your hips and stomach. The legs are extended straight with the toes on the floor. The arms are held at your sides with the palms facing inward. Lie with your upper body over the ball, and lift up until your spine is straight and your back parallel to the floor. When you lie back down onto the ball, it completes the exercise. The Bosu back extension exercise will work the lower back, glutes and hamstrings.
References
- "Core Training for Greater Strength and Better Health;" Thomas Boettcher; 2004
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