Workout with Bosu Ball: Total Body Exercises

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Robert Maurer
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Introduction

The bosu ball is a tool used for fitness / wellness training, rehabilitation gymnastics and preventive workouts. It has the shape of a half sphere and consists of an elastic rubber cushion placed on a base or a rigid platform. At the lateral vertexes there are two eyelets for fixing rubber bands equipped with handles. It offers the user an unstable surface on which to perform exercises involving a big variety of muscles. Using the bosu ball will make training more challenging, versatile and complete. Here are some exercises you can do on a bosu ball to make the whole body work, training all muscles in a complete and balanced way.



Held on one leg

When starting to use a bosu ball for the first time the most important and difficult thing to do is being able to master balance. These one-legged grips force you to find and maintain your center of gravity on an unstable surface.

  • Place the bosu with the flat side facing down.    
  • Place one foot in the center of the bosu and shift your weight onto it, resting on the leg (the other is raised).
  • Maintain your balance for 30 seconds, trying not to let the other foot touch the ball or the ground.   
  • Repeat on the other side.
  • When you have gained some confidence, repeat the exercise with the knee of the leg not in contact with the chest (with the leg bent). Raise and lower the leg 15 times, never putting the foot down. Then switch sides.


Do 3 sets.



Swings with opposite leg and arm

Performing this position on a bosu ball renders the move a little more complicated and training.

  • Place the bosu with the flat side facing down.    
  • Get on all fours on the bosu. Your knees should be just below the middle of the tool and your palms should be facing up. The toes will be resting on the ground.    
  • Simultaneously lift your right arm and left leg off the ball until they are parallel to the ground. Keep your hips perpendicular to the ball and your neck neutral.    
  • Lower the arm and leg over the ball and lift the opposite arm and leg.


Do 3 sets of 15 repetitions.

Bridge

Making the bridge over the bosu will allow you to train the posterior chain intensively.

  • Place the bosu with the flat side facing down.    
  • Lie on your back, with your knees bent and feet flat on the ball.
  • Activating the core and pushing on the feet, lift the butt off the ground until the hips are fully extended, squeezing the buttocks at the top.    
  • Slowly lower your hips to the ground.


Do 3 sets of 20 repetitions.



Lunges forward

Performing a forward lunge on an unstable surface such as a bosu ball will require a lot more stability and balance. Go slowly to make sure you maintain good posture and good movement control.  

  • Place the bosu with the flat side facing down.    
  • Stand about two feet behind the apparatus or at a comfortable distance where you can step forward with your foot in the center of the ball.    
  • Keeping the chest up and the hands together in front of the face or hips, step forward on the bosu, landing the foot in the middle, in a lunge (both legs must be bent), working hard to maintain balance.    
  • Stand up, step back with the foot to repeat with the other leg.

 

Do 3 sets of 15 repetitions.

Push-ups

Doing push ups on a bosu makes the exercises more difficult, but also more training.


  • Place the bosu ball with the side facing down.    
  • Assume the plank position, placing the hands on both edges of the ball and the feet shoulder-width apart (the legs are stretched back, the core and buttocks are contracted, the back is straight and the neck not bent: the body must form a straight line).    
  • Do a push-up on your arms, making sure your elbows are at a 45 degree angle and your back is straight throughout the movement.
  • If you have difficulty performing the exercise, you can stand on your knees (keeping your crossed feet raised).

 


Do 3 sets of 10 repetitions.

Squat

Doing squats on the bosu ball will put theemphasis on the quadriceps. Be careful while getting on the ball - it can be tricky.  

  • Place the bosu with the flat side facing down.
  • Stand up on the bosu ball, with your heels in the center and toes pointing outward. The feet should be approximately shoulder width apart.  
  • Squat down, pushing your buttocks back and keeping your back straight. Extend your arms in front of you.  
  • Get up and slowly return to the starting position.


Do 3 sets of 15 repetitions.

Push-ups for the triceps

The triceps are small muscles that are often overlooked in the exercise routine. Insert some dip on the bosu ball in your workout will help work the back of the arms.

  • Place the tool with the flat side facing down.    
  • Sit down, placing the ball behind your back, placing your hands on it, shoulder-width apart. The fingertips should point towards the lower back.
  • Bend your knees and keep your buttocks off the ground. Keep in mind that the further your feet are from the ball, the more difficult this exercise will be.       
  • Keeping the elbows bent, bend the arms, lowering the body towards the ground.    
  • As your lower back touches the ground, push your hands back to return, feeling your triceps engage.


Do 3 sets of 15 repetitions.

 

Even the preparatory exercises for Burpees are total body.

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