The Bosu ball is a versatile piece of exercise equipment that you can use to exercise all the muscles of your core. The Bosu can be positioned "both sides up," which is what Bosu stands for. Most core exercises are done with the flat part of the ball on the floor and the rounded side up. You can also stand on the Bosu ball with the flat side up to do squats, cardio or balance exercises, but stick to lying on the rounded side to work your abs, glutes, and thighs. Perform two to three sets of 10 to 15 reps.
Bosu Ball Crunches
Lie on the Bosu ball face up. Place your feet on the floor with your knees bent. Position the Bosu under your middle back. Raise your shoulders up from the floor so that your back is parallel to the floor. Place your hands behind your head with your elbows bent. Curl your torso up about 30 degrees by bringing your ribs toward your hips. You will feel this in your abs. Lie back slowly to resume the starting position with your back parallel to the floor to finish one rep.
Bosu Leg Abduction
The Bosu leg abduction exercise works the outer thigh muscles of your core. Place your right foot on the top center of the Bosu. Stand on your right leg with your hands on your hips. Hold your left leg next to your right in the air an inch off the Bosu. Point your toes forward. Straighten your spine and look straight ahead. Raise your left leg out to the side and keep it straight. Bring your left leg back next to your right without placing it down on the Bosu or the floor to finish one repetition. Do an equal number of reps on both legs.
Bosu Ball Supine Bridge
This exercise works the glute muscles of your buttocks, which is another one of your core muscles. Lie on your back on the floor. Bend your knees and place your feet on the top center of the Bosu. Position your knees above your ankles. Place your arms on the floor with your palms down. Squeeze your abs and glutes. Raise your hips and back off the floor, but keep your arms, shoulders, and head on the ground. Do not arch your lower back. Lift your hips so that your body will form a diagonal line from your knees to your shoulders. Lower your back to the floor slowly and with control. This is one rep.
