The Bosu ball is still a popular workout product, what started as a fad has stuck around and continues to be used by trainers and fitness enthusiasts both at home and in the gym. It’s a versitile and fun piece to use whether you’re outside, at home, or at the gym. There are thousands of exercises and drills you can do with a Bosu ball. It’s a great tool for building ankle and knee strength and stability, core strength and overall balance. The Bosu is also useful for rehabilitation, it’s great for kids, and it’s a product the whole family can enjoy. The Bosu is great for sport specific training considering most sports require superior balance and quick movements in all directions, however it’s a fun and useful tool for anyone training for general health and fitness. Below are some fun exercises to get you started on the Bosu.
1. Cross Over Pushups. Start in the push up position with one hand on the Bosu and one hand on the floor. Complete one pushup in this position and then walk your hands over the Bosu so the hand that was on the Bosu is now on the opposite side on the floor, and the hand that was on the floor is now on top of the Bosu. This exercise can be done fast with power, as you jump your hands over the Bosu, or you can do it slowly with control. Both styles are effective and a good way to develop strength and power in your chest and arms.
2. Jump and Stick. Flip the Bosu over so the flat side is up. Start on the floor in a squat position, jump up and land on top of the Bosu again in a squat position, hold for 5 seconds. Step off the Bosu and repeat. This exercise improves balance and builds strength and endurance in the legs and core.
3. Med Ball Bosu Crunches. Hold a medicine ball over your head and sit on the Bosu. Lean back as far as you can in a controlled manner with the ball held overhead, slowly crunch back up to a seated position brining your ribs towards your hips as you pull the medicine ball over your head and bring it over your knees. Repeat for all reps.
4. Plank Wrist to Elbow. Start in a plank position with your elbows on the Bosu, from there push yourself up to both hands and then lower yourself back down to your elbows. Repeat lifting first with the left arm for all reps, and then the right arm. This exercises develops core stability and strength, as well as the shoulders, chest, and triceps.
5. Alternating Bosu Lunge. Start in a standing position with the Bosu a few feet in front of you, take a big step and lunge onto the Bosu with your left leg, immediately push back up and off and go directly into a reverse lunge with the same leg and then right back into a forward lunge. Repeat all reps on the left leg before moving to the right. This exercise works the legs from all directions, working both the leg that is lunging and the leg that is holding you up. It’s slso good for balance, coordination, and core strength.
The Bosu can also be used to add challenge to any basic strenght training exercises. If you have never used one before, even standing on it to perform a shoulder press can take the exercise to a new level. The Bosu is a good addition to any plyometric routine, try performing lateral hops up and over, single-leg jumps, step-ups, or any other style of plyometric training. It’s a great tool and it’s use is only limited by your own creativity. Have fun training!
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