A BOSU ball is a small piece of exercises equipment used to improve core strength, balance and stability. It consists of an inflated dome mounted on top of a flat platform; imagine a large ball cut in half. BOSU balls provide an unstable training surface that increases core activation when performing basic exercises. Your core is made up of the abdominal muscles, external obliques and lower back. You can use a BOSU ball to work your entire body while simultaneously strengthening the muscles in your core.
BOSU Squats
Performing squats on a BOSU ball engages the hamstrings, quadriceps, glutes and small stabilization muscles that are not worked while doing squats on a flat surface. Step on to the dome of the BOSU ball. Stand with your feet shoulder width apart. You may feel a little shaky at first, but your body will stabilize itself. Sit your hips back as if you are about to sit in a chair. Continue the movement backward until your knees are bent at a 90-degree angle. Stand up straight and return to the starting position. Keep your chest up the entire time to help maintain your balance. Repeat for three sets of 20 repetitions. As your balance improves, perform this exercise with dumbbells in each hand.
BOSU Push-ups
Doing push-ups with a BOSU ball works the stabilizer muscles in your arms and shoulders that tend to get neglected when strength training, such as the rotator cuff. Place the BOSU ball with the dome side down and platform side up. Hold the sides of the platform with each hand. Press up so that your weight is distributed between your hands and toes. Keep your spine in as straight line and avoid arching. Try to hold the ball steady while lowering your chest towards the platform. Pause for one second at the bottom of the movement. Use your chest muscles to press your body back up to the starting position. Repeat for three sets of 20 repetitions.
BOSU Planks
Planks on a BOSU ball engage all of the muscles in your core. Holding your weight on the dome of a BOSU ball makes your core work harder to stabilize your body. Place the BOSU ball on the floor dome side up. Hold yourself on the dome in a push-up position. Lower your body onto your elbows and hold the position for 30 to 45 seconds. You may feel your body begin to rock from side to side. Squeeze your abs to keep your body steady. Repeat the plank holds for three sets.
