The Bosu Ball is a great gym tool. By adding instability to an exercise, it means you have to use more of your core muscles to stay balanced. The result is that you get a more intense core workout. Start with simple moves as you build your balance and stability and then progress to more complex moves.
Here are some exercises to get you started with the Bosu ball.
- The Plank. Place the rounded side of the Bosu ball on the floor. Grip the sides of the black base and extend your legs out behind you. With your toes on the floor, your body should form one straight line from your shoulders to your heels. Squeeze your core and keep your neck in a neutral position.
- Mountain Climbers. Put the rounded side of the Bosu ball on the floor. Grip the sides of the base and extend your legs so that you are in the high plank position. Draw your right knee towards your chest and then extend it out to the starting position. Straight away draw your left knee to your chest and then extend it to the starting position.
- Press Ups. Place the rounded side of the Bosu ball on the floor. Grip the sides of the base and extend your legs out behind you. Keep your body in one straight line from your shoulders to your heels. Slowly bend your elbows lowering your chest towards the Bosu ball. Keep your back straight. Then press through your palms to raise yourself back to the high plank position.