It may look like a strange piece of gym equipment, but the BOSU ball is an exciting, fun way to do all your favorite workout exercises while getting an extra dose of stability and core training. Thanks to the unique design of the BOSU ball, you can enhance your workout through many different exercise options.
Pushups
Pushups can turn into a real core-building exercise when using the BOSU ball. Turn the BOSU ball so that the dome or ball is on the floor, and use the handles to stabilize yourself. The relative instability of the ball will cause you to use your core muscles to keep your hands and body steady while you perform the pushups.
Squats
Doing squats on the BOSU ball can help a normal squat routine by adding difficulty and balance into the mix. Put the BOSU ball with the flat side on the ground and stand on top of the ball and perform your normal squat routine. You'll find yourself using more muscle groups in your legs than normal because of the instability of the ball, giving yourself a more effective workout and even helping to develop better balance.
Bicycle Kicks
If you're looking for a killer ab workout, try bicycle kicks on the BOSU ball. Lay the device with the flat side on the ground and lay down with your lower back on the ball. Lift your head and feet off the ground and kick your legs as if you were pedaling a bicycle. As opposed to bicycle kicks on the ground, using the BOSU ball will require a tremendous amount of core strength and will have your abs burning in no time.
Side-to-Side Lunges
Lunges are a great way to tone and strengthen the legs, but with the BOSU ball you'll get an even better workout. With the flat part of the BOSU ball on the ground, stand on the ball and explode with your right leg out to the side and bend at the knee so your upper leg is parallel to the ground. Hold for one second and bring your whole body back up so you are again standing with both feet on the BOSU ball. Then repeat with the other leg. You will find that the ball forces you to use more muscles in your leg than with a regular lunge, giving you a more effective workout.
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