Here at NEAC we choose to be sore not sorry!
Below are some Bosu ball exercises that are sure to get you shaped and make you sore!
Perform 12-15 repetitions of each exercise or until muscle is fatigued.
THE BOSU BALL
Warm up just by standing on top of the Bosu to get the feel of it. If you feel uncomfortable, ask one of our trainers!
This is a difficult move, but lateral step on the bosu is excellent to bring the heart rate up and for balance. Make sure you keep your ankles stable and go at a controlled speed.
The Bosu squat is fun. Make sure your shoulders are back, your chest is out and also that your knees do not drop over your toes, they stay in line with your ankles and they do not cave in. Push your weight into your heels and drop down where your thigh is parallel with the floor.
Another way to progress this is an advanced version on the flat side of the bosu ball.
Push-ups on the bosu…
Tricep Push-ups
Oblique sit-ups on ball
V-sit with twist on Bosu- To progress this you can hold a weight or a medicine ball!
I could not find an image for one of my favorites, but it is a lunge with a bicep curl to a press on the bosu ball. You begin by being 3 feet away from the bosu. Step in front of you onto the top of the bosu ball making sure your core is tight and your ankle is stable. Perform a lunge onto the bosu, like the picture below. While you lunge onto the bosu with one foot, perform a bicep curl. Bring that same foot back and perform a back lunge behind you on the floor and perform a shoulder press. Do 12-15 reps on each leg, take a 1 minute rest then exercise the other leg.
Dumbbell Exercises kneeling or standing on bosu- kneeling uses a lot of the hamstrings to stabilize.
Front and side shoulder raises
Bicep Curls
Military press
Overhead Tricep extensions
Bicycle crunches on bosu- bring opposite elbow to opposite knee squeezing your abs
Laying opposites on Bosu
For the lower back I like this exercise. Place your hips on top of the ball and while squeezing your gluts bring your legs off the floor. Without hyper extending your back, bring your legs in line with your upper body. This is an excellent move for your lower back muscles.
THE BOSU BALL
Warm up just by standing on top of the Bosu to get the feel of it. If you feel uncomfortable, ask one of our trainers!
This is a difficult move, but lateral step on the bosu is excellent to bring the heart rate up and for balance. Make sure you keep your ankles stable and go at a controlled speed.
The Bosu squat is fun. Make sure your shoulders are back, your chest is out and also that your knees do not drop over your toes, they stay in line with your ankles and they do not cave in. Push your weight into your heels and drop down where your thigh is parallel with the floor.
Another way to progress this is an advanced version on the flat side of the bosu ball.
Push-ups on the bosu…
Tricep Push-ups
Oblique sit-ups on ball
V-sit with twist on Bosu- To progress this you can hold a weight or a medicine ball!
I could not find an image for one of my favorites, but it is a lunge with a bicep curl to a press on the bosu ball. You begin by being 3 feet away from the bosu. Step in front of you onto the top of the bosu ball making sure your core is tight and your ankle is stable. Perform a lunge onto the bosu, like the picture below. While you lunge onto the bosu with one foot, perform a bicep curl. Bring that same foot back and perform a back lunge behind you on the floor and perform a shoulder press. Do 12-15 reps on each leg, take a 1 minute rest then exercise the other leg.
Dumbbell Exercises kneeling or standing on bosu- kneeling uses a lot of the hamstrings to stabilize.
Front and side shoulder raises
Bicep Curls
Military press
Overhead Tricep extensions
Bicycle crunches on bosu- bring opposite elbow to opposite knee squeezing your abs
Laying opposites on Bosu
For the lower back I like this exercise. Place your hips on top of the ball and while squeezing your gluts bring your legs off the floor. Without hyper extending your back, bring your legs in line with your upper body. This is an excellent move for your lower back muscles.
