Ball Cobra
Lie down with your chest on top of the Bosu, legs extended in back of you. Lift your arms out straight in front of you and externally rotate them so that your thumbs are pointing up. Bring your arms back in an arc motion, then return to the starting position in front. Keep your core muscles engaged and avoid arching your back. Repeat for the desired number of repetitions. This exercise is good for posture and works the lower back.
Pushup
Position the Bosu with the dome side down. Place your hands on the edges of the flat side and in line beneath your shoulders. Extend your arms and extend your legs back. Engage your abdominal muscles throughout and keep your back flat. Lower your body until your chest nearly touches the platform, then slowly return to the starting position. Repeat for the desired number of repetitions. This exercise works the chest, shoulders and arms.
Crunch
Lie down with your back on the Bosu and your knees bent with feet flat on the floor. Raise your shoulders so you are in an inclined position. This is your starting position. With your hands supporting the back of your head and your abdominal muscles engaged, bring your torso forward about an inch or so into a crunch position. Return to the starting position and repeat for the desired number of repetitions. This exercise works your abdominal muscles.
Squat Jump
Set the Bosu with the dome side up on a nonskid surface in front of you. Stand with your feet hip-width apart, arms at your sides, shoulders back. Engage your abdominals. Move your hips backward and bend your knees, lowering your body until your heels almost rise. Bend forward at the hips, keeping your back flat. Jump forward onto the Bosu, landing softly with your feet together. Avoid locking your knees and legs. Return to the starting position and repeat for the desired number of repetitions. This exercise works the abs, butt, legs, hips and thighs.
Considerations
Perform a five- to 10-minute cardio warm up and stretches prior to workouts to help prevent injuries. Master exercises on solid ground and get comfortable standing on the Bosu before attempting exercises on it. Always use proper form. Consult your physician prior to starting a new workout program.
