Many people don't quite understand what to be doing with this ball. They know how to use the full exercise ball, but this half-ball looking object escapes them. How can they benefit?
The following four exercises will show you how. Try these during your next workout and you'll soon see how helpful the bosu ball can be...
1. Push-Ups On The Bosu Ball. Placing your hands on the ball and doing a push-up from there is one of the best ways to bring your core into the picture more. As soon as you place the hands on the ball and feel the level of instability you're experiencing, you'll quickly notice why this exercise is so effective.
Your entire core region will contract hard to keep you balanced as you lower yourself down and back up again.
2. Squats On The Bosu Ball. Likewise, using the same principle, you can also do squats on this ball. Note when you first start doing these, do them without any weights to get used to the movement pattern.
Then, as you progress, you can add a barbell across your back if desired. Try and squat as low to the ground as possible. You should feel your calf muscles in particular working much harder than they were before as you performed the exercise.
3. V-Sit Hold On The Bosu Ball. The V-Sit hold on the ball is another smart move to consider. This one gives you great core muscle stimulation and will also help enhance your overall muscular endurance.
Simply sit down on top of the ball and then move into the "v"-sit position. Try and hold this for as long as possible. Don't get discouraged if you can only hold it for 10 seconds or so. Keep working at it and you'll soon see your times increasing.
4. Plank On The Bosu Ball. Finally, the last core move to consider doing on the ball is the standard plank. By placing your forearms on the ball, you'll get far less stability than you would on the ground, forcing your abs to contract harder.
If you want an advanced version of the usual plan, this should be your go-to.
So next time you're heading for the gym, grab the bosu ball and try these exercises. You'll soon seen how effective this ball can be.
