If you’ve ever stepped foot in a gym you’d seen a Bosu ball and perhaps thought to yourself “what can I do with this?” Well, there are actually so many exercises you can do with it to build strength and improve your balance. You can do any bodyweight or dumbbell exercise on a Bosu ball and it will make your work a little harder. It creates instability and forces you to engage your core and use more muscle groups to keep your body in the right position. Here are 5 exercises you can do on a Bosu Ball.
Mountain Climbers
Start in a high plank with your hands on the side of the upside-down Bosu ball. Shoulders above wrists and start running with your knees towards your chest whilst keeping a plant position. Do this for 30 seconds.
Glute Bridge
Lie on your back with your arms at the side of your body and your legs bent at 90 degrees with the heels on the Bosu ball. Press through the feet and lift the hips off the floor to create a line from your shoulders to your hips and knees. Squeeze the glutes at the top and keep the abs tights. Lower to start and do 12 reps.
Push Up
Start in a high plank with the hands on the upside-down Bosu ball. Shoulders in front of wrists and bend the elbows until they reach 90 degrees and press through the hands to return to start. Do 12 reps.
Burpee
High plank position, hands on the flat side of the bosu and jump forward into a squat position with the feet on the outside of the Bosu ball. Stand up and lift the Bosu ball with you and press it overhead. Reverse the movement to start. Do 10 reps.
