-
Place the ball flat side down. From this position several exercises can be done to strengthen the core muscles along the spine and the abdomen. Lying on your back, place both feet on the Bosu ball. Lift your hips up until your body resembles a plank. Hold this position for a count of 10. Slowly lower your body down. Do a set of 10 repetitions.
Sit on the Bosu ball, with feet flat on the floor, knees elevated. Place hands behind your head and do traditional crunches, raising your head to try and meet your knees. Your fitness level will determine how many crunches should be done, but try at least 10. The slower you do the exercise, the more benefit you receive. Traditional leg lifts can be done while sitting on the Bosu ball as well. -
Extend your body into the plank position with your forearms resting on the Bosu ball. Push down on the ball and raise your body up. Do at least 10 reps. This strengthens shoulders and upper back and chest.
Do traditional push-ups from the plank position with both hands on the Bosu ball. Your fitness level will determine the number of reps you should do. If traditional push-ups are too difficult, place your knees on the floor and do push-ups from this position. This provides adequate exercise and should allow for more repetitions. -
Place the Bosu ball flat side down on the floor. Be sure to place the ball close to a wall or door jam so there is something to hold to if balance is a problem. Step up on the ball and at first just maintain your balance. After achieving balance, do shallow squats, not dipping too far down, as that can cause knee damage. Do 10 reps if possible.
Turn the Bosu ball over, with rounded side on the floor. Make sure to place the ball close to a wall or door jam, again to hold for balance. Step on the Bosu ball with both feet. At first simply maintaining your balance without holding to anything will be exercise enough. Tighten the core muscles to help maintain balance.
Once you can effectively stand on the ball, move feet to outer edges, and push down with one foot, then the other, creating a side to side rocking motion. Do this for a timed period such as one minute. Rest and repeat. As your fitness level increases, so too can the time. This is an excellent aerobic workout if you can increase the time sufficiently. This also works your leg and core muscles. - At the end of your workout, use the Bosu ball to stretch. Lay on your back with the Bosu ball positioned at the small of your back. Place your hands stretched over your head. Relax and take deep breaths while your body stretches. This allows the spine to stretch. Do this for a timed period of approximately one minute at first, increasing time as your muscles become more flexible.
