How to use the Bosu Ball Exercise
I love using the Physioball, but what is the half ball that I always see people using?
The half ball is a lot like the Physioball and it is sensitive. It works balance and stability but allows you to do a lot of different exercises. It is hard to stand on a Physioball and do squats. So today, we are going to go through a series of exercises using the Bosu ball.
The first one that we had Sarah do is working on her quads, her glutes, her hamstrings and her calves all the same time, and then her core muscles and her belly.
It is a Bosu squat.
You want to have the Bosu ball with the round part facing on the floor. Sarah is going to step on the top of the Bosu ball with a flat side up as she is going to perform a squat with the feet a little wider than the shoulder with apart. She is going to squat down with her hips, keeping her shoulders, back and then chest out and especially making sure that her knees do not fall over her toes.
The Bosu ball is great for different variations of push ups, so you can progress to different ones and you can do a different series on the push ups. We are going to start with the Bosu ball flipped over with the flat side facing us performing a push up.
The second one that we are going to do is a push up explosion. You want the round side facing up, you are going to fall down onto the Bosu ball and put one hand on the top and one hand on the floor, explode up with your chest muscles and then go back down on the other side.
The next one that we are going to do a close grip push up that really focuses on the triceps. Put your palms in a comfortable position either side of the round part of the Bosu, perform your push up bringing chest down to the top and going back up.
The last thing that we are going to do is a push up exchange. You got one side with your hand on the top of the Bosu ball and one on the floor. Exchanging your hands and going on the other side, pushing back up and going on the other side again. This will allows you when you are going to have full range motion.
The great way to do cardio besides on a machine is to do get down and get up on a Bosu ball. This is just simply getting down and getting up on a Bosu ball. What we are going to do is we are going to stand about a foot away from the Bosu ball, sit down, do a little seat up, making sure that your core is tight, and then stand up performing a squat. Then you go back down keeping your core tight, you are going back up standing up.
A very challenging core exercise on the Bosu ball is a V-sit with a trunk rotation. What we are going to do is we are going to seat on the top of the Bosu ball with our knees up and our feet in the air, balancing having our hands together and twisting from side to side using our oblique muscles.
A great way to get your heart rate up and toward your legs and your glutes is to do a forward and back lounge with the Bosu ball. Let us stand the way for the Bosu ball, step in the middle of the Bosu ball, return from the starting position and then do a back lounge and go forward and then back kick, making sure that your knees does not go over your toes, keeping your core tight in the entirety.
And why it is called the Bosu ball anyway?
It means BOTH SIDES UP.
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