BOSU balls create an unstable surface for you to exercise on. Tapping the ball on each foot once counts as one rep. If you're eager to try it out, I've compiled 15 of my favorite Bosu ball exercises that you can put together for an incredible workout. They allow you to work on your balance and core, often while performing traditional strength training exercises. How to do BOSU ball hops: Stand behind the BOSU ball and quickly hop off the floor to tap each foot on the ball. You may be able to find more information about this and similar content at piano.io, The Best Balance Exercises to Build Stability, Watch Halle Berry Use Her Son as Weight in Workout, Tamra Judge Shared Her Lower-Body Workout, Brooke Shields Shared a New Lower-Body Workout, Try This Quick Arm Workout in Your Backyard, Gabrielle Union, 47, Shares At-Home Workout. Bosu ball is an aid to home exercises. This is one rep. Rise to stand, lifting Bosu ball off floor, pressing it up overhead at top. Ready to give the BOSU ball a try? Hinge forward at hips; bring bosu ball down to the floor. Why trust us? As an unstable surface, the BOSU ball forces you to recruit your abs so you're able to keep your body in a high plank as you switch sides. Challenging your endurance and agility, these hops also give your legs and glutes a workout. The key here is to maintain proper form on an unstable surface. If you’re looking to take your core exercises to the next level, I would highly recommend a bosu ball. On one side, you have a bouncy, rubber ball and on the other side, a flat piece of plastic in the shape of a circle. How to do walking push-ups: Get in a high plank position with one hand on top of the ball and the other hand on the floor. Flipping the BOSU ball to stand on its rubbery side takes your push-ups to a whole new level. If you haven't used a BOSU ball before, be prepared to fire up your entire core. Try these at home or at the gym for a fun new way to mix up your workout – and prepare to engage your core. The BOSU® Balance Trainer is an excellent tool for mindful movement practices such as yoga and Pilates to enhance strength, core stability and mobility. To get the most out of this exercise, you want to avoid rocking your hips from side to side. Lift right leg up to hip height, keeping it straight, then lower back down to start and repeat on the other side. Do 2 or more sets of each exercise in circuit format or in straight sets for a longer workout. Place your palms on both sides of the BOSU ball and grip the sides to stabilize it. BOSU Planks 5 Bosu Exercises for a Challenging Total-Body Workout You just need one piece of equipment to build stability and strength to power through sprints and up hills. Still skeptical that you can get a strong core with nothing but a ball (with a flat side no less)? That's one rep. Yet, it’s such an incredible tool to help you build strength and adds the extra challenge of balance training. An effective BOSU ball exercise will challenge your limits of stability and will recruit additional muscle fibers that maybe a more traditional, yet similar, exercise would. Hold for 30 seconds, then switch sides. Jump back into plank position with shoulders over wrists, and perform a push-up. This BOSU Ball workout strengthens the entire body and includes cardio moves to raise your heart rate: omplete all the exercises, one after the other (one set) for a short, total body workout. Complete 10 to 12 reps on each side. The Bosu ball is one of the best ways to get a full body workout. Lower your body toward the ball, and then lift yourself back up to the starting position. Complete as many reps as possible in 30 seconds. How to do oblique crunches: Get into a side forearm plank position on your right arm. Squeezing your glutes, lift your butt off the floor as high as you can without overarching your back. Sit in the middle of the BOSU ball and find your balance. These 8 BOSU Ball exercises help build the rotational power required in baseball by focusing on training the core & lower-half stability which not only help develop dynamic balance and body control but are also two prerequisites for creating powerful rotational strength… Changing up your, seeing results—you don’t want your body to get. How to: Start in a forearm plank with forearms resting on round side of Bosu ball. Reverse movement to return to start. Complete 10 to 12 reps on each side. used to doing the same thing over and over. Extend right arm out to tap floor in front of body. Check out these 10 bosu ball exercises (for beginners and the more advanced bosu ball users) for amazing results! Instructions: Choose two to four moves per muscle group (upper body and lower body). Get started with this beginner BOSU ball workout designed by DiDio. Then, bring your butt back down. Jump forward into a squat position, feet framing outside of Bosu ball. How to: Start in a seated position with feet flat on floor, tailbone and lower back resting on round side of Bosu ball, upper body curled toward knees, hands behind head, and elbows wide. Beginning exercisers should have solid balance skills on the ground before using the BOSU ball. Mastering a high plank with a BOSU ball is a good place to start if you're new to this strength training tool. Complete 10 to 12 reps. How to: Start seated on top of Bosu Ball with hands resting on it behind glutes (fingers facing body), and legs together, bent at 90 degrees and lifted into the air so shins are parallel to floor. Remember, you want to keep your shoulders directly over your wrists, so if you find them moving away from your wrists to take less pressure off them, drop to your knees and do a modified push-up. (The time complete this volume of sets and reps may vary, depending on your pace.). Repeat the entire circuit three times. This is one rep. Test your balance with this BOSU ball exercise. Push against your heels to stand back up. So incorporating the added Bosu challenge. The BOSU balance trainer is a great way to add some balance training and variety to your exercise routine. How to: Start standing next to Bosu ball (round side facing up) with feet together and hands at sides. Try now! Press yourself back up to the starting position. Extend arms out straight in front of body and hold for 30 seconds. When you feel stable, … So incorporating the added Bosu challenge means even more muscle-popping perks! Sculpt stronger abs, arms, glutes, and more with this BOSU ball workout. If you are looking for more basic BOSU exercises, please refer to the links section at the bottom of this page for additional resources for each area of the body. This exercise looks deceivingly easy, but holding the the crunch at the top of the movement emphasizes engaging those side ab muscles, aka your obliques. That's one rep. Place the Bosu ball side down. Squeeze glutes at the top and draw abs in to avoid overextending the spine. Tighten your core and glutes to avoid rocking your body side to side. When using a Bosu ball the aspect of instability makes all of the major muscle groups work together. This BOSU ball exercise ends this workout on a high note. How to: Start lying on right side with legs together and extended straight on mat, left foot on top of right, torso upright, right forearm resting in center of round side of ball, and left resting on ball in front of body. Rise to stand, lifting Bosu ball off floor, pressing it up overhead at top. Step right leg out until foot lands on center of Bosu ball, lower down into a squat, and bring hands to clasp in front of chin. Combine it with cardio and strength training to fully reap the benefits. How to do shoulder taps: Get into push-up position with your hands shoulder-width apart on the ball. That's one rep. How to do glute bridges: On a yoga mat, rest your head, shoulders, and upper back on the ball and plant your feet on the floor. Incorporate it to improve your balance and prevent injury. Place your left hand behind your head, then squeezing your left obliques, lift your legs to perform a crunch. That's one rep. This full-body fitness routine requires balance and coordination in order to perform exercises on an unstable surface. Keeping your back straight and abs engaged, drive your right knee towards your chest, then bring it back out and switch to drive your left knee towards your chest. How to: Start in a high plank with hands gripping flat side of Bosu ball and round part on floor. Have you ever looked at a Bosu ball and thought: “What the heck am I supposed to do with this?” I guarantee you’re not alone. How to: Start lying on back with arms at sides and legs bent at 90 degrees, heels resting on round side of Bosu ball. Aim to hold a plank for 30 seconds and build your way up from there, increasing the total amount of to one full minute. When you’re on an unstable surface, you’re forced to engage more muscles, which helps you stabilize your ankles. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Complete as many reps as possible in 30 seconds. People tend to overarch their low back during bridge exercises. Keep knees in line with one another and hips level, press through right heel, squeeze glutes, and lift hips up until body forms straight line from shoulder to knees. It also tests your hand coordination and grip strength as you walk one hand from the floor to the ball and vice versa. Lower back to start. That's one rep. Slowly lower back down to start. With this ball, you just need to tighten your belly lift your core as you try to sit-up. Keeping the body in a straight line and without bending the arms, tilt the BOSU forward and back, repeating 8 to 12 times. Assume a high plank position, placing your hands on either edge of the Bosu. Pause for a moment at the top of the movement before bringing your legs back down. Form is key here, too: Be sure to keep your hips square and one leg stacked on top of the other. Return to start and repeat on the other side.

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