Bosu Ball Exercises

The Bosu Ball is a tool that creates highly effective ways to train multiple key core muscles simultaneously that would require performing multiple floor routines to achieve the same benefits as one Bosu Ball exercise. There are quite a few Bosu Ball exercises that can be done to create an ab ripping routine that slims down the core.

One Bosu Ball routine is as simple as a squat. This exercise involves standing with the arms out and having both feet set as wide as possible on either the bubble side of the ball or the flat side; however, doing this routine with the flat side up is more difficult. Once the feet have been set, you must gradually lower yourself until your thighs are parallel to the ground.

After this step, you must steadily push yourself back up until you are standing straight. Try doing three sets of ten reps, and if this does not seem challenging enough, add weights to make it more difficult.

The squat is an extremely effective way to train with the Bosu Ball. It essentially works all of the muscles from the shoulders down to the thighs. The difficulty that is involved with having to balance on the ball is the only downside, but that is what provides so much intensity to the exercise. If you want to pound all of the muscles in one exercise, then this is the perfect routine to try.

Another one of the Bosu Ball exercises is Bosu Ball style push-ups. These are no ordinary push-ups. Standard push-ups are known to work unbelievably well in building the chest, shoulders, triceps, and abs, but not as well as Bosu Ball push-ups. Bosu Ball push-ups require you to place the ball bubble side down, and place your hands on the flat side of the ball in push-up style.

From there, you do push-ups, however, the added difficulty of having to balance yourself on the ball creates a significant burn in the chest, shoulders, triceps, and abs much more quickly than standard push-ups. Set a goal and try to reach it, and if you reach that goal, rest for one minute, and then try to reach that goal again.

The Bosu Ball push-up is one of the best upper body exercise that can be done with the Bosu Ball. With so many ways to modify it, such as using one arm instead of two, or doing military style instead of standard style, it can create enough intensity to match anyone’s fitness level. It is extremely difficult to balance on the ball during this routine though, so if standard push-ups are a bit too difficult for you, then this routine is not likely a good exercise for you to attempt.

The bicycle is probably the most extreme of all the Bosu Ball exercises. To do this exercise, you must place the Bosu Ball bubble side up and lay back on the bubble. It is best to situate yourself in such a way that the bubble conforms to the curves in your back, meaning your upper back is at one end, and your buttocks is at the other end. After you lay on the bubble, place your hands behind your head and lift your legs off of the floor so that none of your body is touching the floor.

From here, alternate lifting your legs to your elbows. For example, lift your left leg so that it touches your right elbow, then lift your right leg so that it touches your left elbow, and so on. Continue performing this routine until you can no longer do it, then rest for one minute, and do it again.

Bicycle is clearly an incredibly difficult routine to perform. The task of doing bicycles while having to balance yourself on the bubble makes for one killer ab exercise. Like the Bosu Ball push-up though, this exercise is very difficult, so if you have trouble performing bicycles while on the floor, then this routine will push you to the extreme very quickly.