There are many different kinds of exercises that you can do on the bosu ball. Each of these exercises can target a different part of the body.
Standing on the bosu ball – start by standing with both of your feet on the bubble of the ball. Place both feet in the middle of the ball with one foot on each side. When you stand on the bosu ball you should feel your torso contracting. Anything you can do standing on the floor you can do standing on a bosu ball. Consider shoulder presses, lateral raises, bicep curls and overhead tricep presses are just a few examples of useful exercises.
Squats – helps to tone your abdominal and leg muscles. Start by standing on the bosu ball with your feet toward the front of the ball. Squat down while bending your knees (in a way similar to sitting in a chair). Ensure your back is straight while completing squats. Try extending your arms in front of your body to maintain your balance. Lower your body as far as possible and then stand back up. Try ten repetitions.
Core Exercises – when you stabilize your body during your workout, you will work your core muscles. While sitting on the BOSU and maintaining your balance, do scissor kicks or crunches. Other core workouts include doing squats with a medicine ball. Simply hold the ball and rotate side to side. Even playing catch with a medicine ball while standing on the Bosu Ball is an excellent workout.
Chest & Shoulder – Push ups are a great workout with the BOSU. Keep the steady (flat) side down and do push ups on the ball. This will really workout your triceps as your grip will not be very wide given the small space to work with. The other option is to flip the BOSU over and grip the edge of the ball, hands shoulder width apart. When the soft side is down, the BOSU will be unsteady. This forces you to balance, which will strengthen your core, arms, shoulders and chest.
Push-ups with BOSU soft side down
Back Extension – strengthens the lower back when you lie down with your belly over the bull’s eye with your hands under your chin. Ensure your abs are contracted and then lift your head and feet off the ground in a back extension. Lower and then repeat, keeping your abs tight throughout the exercise (10-12 reps).
If you rest your arms alongside your body with your palms turned up, simply straighten your legs behind you with your feet shoulder width apart. Exhale and slowly bend both of your knees and while reaching your arms back, attempt to touch your fingertips to your heels. Look forward as you hold this position and balance yourself on the ball or floor for at least 10 seconds. Return down to the starting position and relax for 15 seconds. Repeat 3 more times.
Other Bosu Exercises
