BOSU Ball Excercises: Lunges

How to Use a Bosu Ball, Bosu lunges

  • Begin by standing with a BOSU about 1 foot in front of you, dome-side up.
  • Lunge forward with your right leg, planting your foot on the top of the BOSU.
  • Dip left knee so it is about 3 inches from the floor.
  • Push through your right heel and return to start position
  • Switch legs and repeat move.
  • To intensify the exercise, hold dumbbells in each hand at your sides.
  • Do 12 reps, 3 sets in total, alternating legs during the exercise.

BOSU Ball Exercises: V-sit

How to Use a Bosu Ball, Bosu V sit

  • Place BOSU, dome-side up, on the ground
  • Sit on the BOSU with hips slightly forward
  • Slowly raise legs and lean back slightly to form a ā€œVā€ position with your torso and thighs.
  • Keep your back straight and abs contracted throughout the entire exercise.
  • Lift your arms out in front of you and hold position for 30-60 seconds.
  • Repeat move 4 times, trying to hold your position for a longer amount of time each rep.

BOSU Ball Exercises: Burpees

How to Use a Bosu Ball, Bosu burpees

  • Begin with the platform side up on the BOSU.
  • Start at the top of a pushup position, hands gripping the edge of the platform, feet hip-width apart, with your body straight and parallel to the floor.
  • Jump feet forward to your hands, stand up straight and extend arms to lift BOSU over your head.
  • Reverse the move by squatting down and bringing the BOSU (dome-side) to the ground.
  • Jump feet out back to start position. This is one rep.
  • Do 10 reps, 3 sets.

BOSU Ball Exercises: BOSU Squat

How to Use a Bosu Ball, Bosu squat

  • Start by standing on the ball-side of the BOSU, with feet hip-width apart.
  • Slowly lower yourself down into a squat, extending your arms out in front of you for balance.
  • Push through your heels and rise to start position.
  • Engage your abs throughout the exercise for stability.
  • To intensify the move, hold dumbbells in each hand, keeping arms at your sides throughout the exercise.
  • Do 12 reps, 3 sets

BOSU Ball Exercises: Plank Pushup

How to Use a Bosu Ball, Plank Pushup

  • Begin with the dome side up on the BOSU.
  • Start at the top of a pushup position with both hands on the ball shoulder-width apart, arms straight, and legs hip-width apart.
  • Lower left forearm down to rest on the ball, and then bring right forearm down to assume a plank position.
  • Reverse the move, pushing up first on the right arm and then on the left to come to the top of a pushup position. This is one rep.
  • Repeat the move, alternating which arm you bring to the forearm position first.
  • Do 10 reps, 3 sets