BOSU Ball Exercises

David Weck invented the BOSU ball in 2000. The BOSU ball, a blue dome shaped rubber ball, is a piece of exercise equipment that encourages a mindful approach to exercise. According to the BOSU company, any exercise done on the ground is performable on the BOSU ball. The ball provides an unsteady exercise environment, which forces the core to stabilize the body while muscles work in conjunction with one another. Improve your balance, burn a high amount of calories and gain abdominal strength by exercising on a BOSU ball.

Hip Abduction

Hip abduction exercises on the BOSU ball strengthen the outsides of the hips, while improving balance and building core strength. Strong abductors improve posture, tone the hips and stabilize the lower body. To do hip abductions, stand on the middle of the BOSU ball. Straighten your back, tighten your abdominal muscles and soften your knees. Placing your hands on your hips intensifies this exercise; hanging your arms by your sides makes this easier. Slowly, lift your right foot out to your side, stopping when you cannot lift it any higher. Beginners might not be able to go high---build your strength and increase your lift over subsequent sessions. Lower your right leg and place your foot on the ball. Do the same with your left foot and keep alternating until you complete 10 lifts with each leg.

BOSU Push Ups

BOSU push ups build upper body strength while challenging the core muscles. Doing BOSU push ups builds power---incorporating them into a regular exercise routine challenges more muscles than when doing them on the mat. During the exercise, your body stabilizes itself in addition to doing the exercise. To do a BOSU push up, flip the ball over so that the black part is facing up. Kneel on the ground and hold onto the outsides of the BOSU ball with your hands. Align your shoulders directly over your hands. Extend your legs behind you and lift onto your toes, adjusting your back so that you form a straight line between your shoulders and heels. Lower your chest towards the ball, flaring your elbows out to the sides. Right before you make contact with the ball, push up straight and repeat. Complete 12 repetitions.

BOSU Squats

Squats strengthen your leg muscles, hips and glutes. BOSU squats force lower body muscles to simultaneously contract and stabilize themselves. BOSU squats burn calories, tone the legs and build core strength. To do a BOSU squat, place your right foot on the middle of the blue part of the ball. Place your left foot on the ground, an inch beyond shoulder-width. Straighten your back, tighten your abdominal muscles and stick your butt out behind you. Align your knees directly above your ankles to protect them and prevent injury. Lower your glutes and hips to the ground, stopping when the back of your legs are parallel to the floor. Push up through your heels, return to standing and repeat until you complete 10 repetitions. Switch your feet positioning and complete 10 more repetitions with your left foot on the BOSU ball.