5 Ways to Use a BOSU® Ball
Exercise #1: Squats
Start by flipping the BOSU® ball upside down so that the dome is on the floor. Stand on the flat surface with your feet shoulder width apart. Hold your arms out, extended in front of you at shoulder height. Stand up straight and pull from your core. Bring your hips back and your butt down into a sitting position where the legs hit at least a 90-degree angle. Return to the starting position and repeat.
Exercise #2: Mountain Climbers
Start with the dome on the floor. Place your hands on the flat surface and set in a plank position. Keeping your posture aligned, quickly drive one knee in towards the ball. Return to the starting position and perform the same movement with the other leg. Repeat in a constant motion.
Exercise #3: Push-Ups
Start with the dome on the floor. Place your hands, slightly wider than shoulder width apart on the flat surface directly under your chest. Keeping your arms slightly tucked in towards the body at a 45-degree angle, bring your body down towards the ball. Push through the arms to return to the starting position. Repeat.
Exercise #4: Dumbbell Curl
Start by laying the BOSU® ball flat on the ground with the dome up. Grab a pair of dumbbells and stand on the dome. Stand up straight and keep your palms facing up. Keeping the elbows at your side, bring the dumbbells up towards your chest only as far as they'll go without moving the position of your upper arm. Lower down and repeat.
Exercise #5: Later Shuffle
Start with the dome facing up. Stand on either side of the BOSU® ball. Place one foot on the dome. Laterally hop to the other side of the BOSU® ball, switching the foot that was first on top of the BOSU ball. Repeat in a constant motion.
Now’s your chance, challenge yourself by using a BOSU® ball during your next workout.