A Bosu ball is basically half an exercise ball mounted on a flat platform. You can use it with either the flat platform on the ground or the dome side on the ground, depending on the exercise. Here are some great Bosu ball fitness exercises.
1. Plank Tilt
With the dome on the ground, platform up, grasp edges of platform, placing your body in the “up” position of a pushup, on either feet or knees. Keep body straight and tilt ball forward and back, trying not to sag in the middle. Do desired number of repetitions.
2. Ball Compressions
With platform on floor, stand on dome, feet spaced apart evenly. Shift your weight from foot to foot, keeping torso taut and arms to sides for balance. Repeat for desired amount of time. These are great to do between other exercises to improve balance.
3. Leg Abduction
Stand on right foot on top of dome, left leg hanging free. Once you’re balanced, lift left leg to side or front, abs tight. Repeat for the desired number of repetitions, then switch sides. Keep shoulders level for balance.
4. Bodyweight Squat
With platform on floor, stand on dome with feet slightly forward of ball center. Bend knees as if สูตรบาคาร่า sitting in a chair, keeping back straight. Extend arms to help you balance. Lower as far as you can, then stand back up to standing position. Do desired number of repetitions.
5. Push-up and Plank
With platform side up, grasp opposite edges and balance on knees or toes. Keep widest part of body over center of platform. Holding body in a straight line with abs tight, bend elbows to do a pushup. Do repetitions or lower and hold for desired time interval.
6. Aerobic Lunge
With platform on floor, stand on dome and extend left foot diagonally behind you. Simultaneously extend left arm out and across body in a “punching” motion. Return leg and arm to starting position and repeat on the other side. A higher impact version can be done by switching feet quickly, using a hopping motion. Do desired number of repetitions.
Platform on floor, sit on dome, hips slightly forward of center. Balance with hands behind you, and then lift legs up to make legs and torso into a V shape. Contract ab muscles and keep back straight, leaning back slightly. Hold for desired length of time.
8. Side Planks
With the platform on floor, lie sideways across ball with hip on center of dome, using arm on floor to balance. Keeping hips aligned, contract abs, lifting legs from floor to form body into a straight line. Hold for desired time interval.
Place platform flat on ground and get on all fours, centering body over dome. Straighten one leg back, parallel to the ground. When you’re balanced, lift the opposite arm to stabilize. Return to starting position and switch sides, doing desired number of repetitions.