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Bosu Ball

Here's The First Exercise

Here's The First Exercise

A.

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B.

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Bosu Ball Skate Squat

Bosu Ball Skate Squat

A.

Place the bosu ball soft side up and stand in the center, shifting your weight onto one leg. Keeping eyes up and shoulders relaxed, brace lower abs in tight (as if you were trying to hold in urine).

B.

Extend left leg laterally and hold it there as you bend your right leg and lower yourself slowly (count to 5) into a squat. Ascend explosively to complete one rep. Repeat, trying to keep the lifted leg up throughout the entire movement.

Single-leg Hip Raise with Head on Bosu Ball

Single-leg Hip Raise with Head on Bosu Ball

A.

Lie face up on the floor with your head and upper back on a Bosu ball. Keep one leg bent to 90 degrees while extending the other leg. This leg will form a straight line from the heel to the hip.

B.

Drive the hips toward the ceiling while keeping the extended leg elevated. Pause at the top position and then reverse direction back to the starting position.

Mistakes and Tips:

Keep your foot underneath your knee throughout the exercise. Avoid having it too far out in front of you.

Keep your heel firmly pressed into the floor throughout the movement. The majority of force should come through your heel.

Squeeze your glutes as hard as possible at the top of the movement.

Single-leg Hip Raise with Foot on Bosu Ball

Single-leg Hip Raise with Foot on Bosu Ball

A.

Lie flat on your back, placing one foot on top of a Bosu ball while straightening the other leg up toward the ceiling. Make sure to keep the leg on the Bosu ball bent.

B.

Tighten your abs and press your heel into the Bosu ball, driving your hips upward while squeezing your glutes, making sure not to use your lower back. Pause, then lower your hips to the starting position.

Mistakes and Tips:

Contract your glutes at the top of the movement.

Avoid having your base foot too far out in front of you. Keep it underneath your knee throughout the exercise.

Don't let the heel of your working foot come off the Bosu. Keep it pressed firmly into the ball throughout the exercise.

Bosu Ball Pushup

Bosu Ball Pushup

A.

Place a Bosu ball on the floor so the half-ball is facing down. Assume a push-up position with your hands on the sides on the ball's platform. Brace your core and glutes.

B.

Lower your body until your chest nearly touches the ball. Pause, then push yourself back to the starting position as quickly as possible.

Mistakes and Tips:

Maintain a flat back and tight core throughout the movement.

Fully extend your arms at the top of the push-up.

Do not allow your elbows to flare out to the sides.

Hip Raise with Head on Bosu Ball

Hip Raise with Head on Bosu Ball

A.

Lie down on your back, placing your head and upper back on a Bosu ball. Make sure to keep your feet flat on the floor and your knees bent.

B.

Tighten your abs and press your heels into the floor, driving your hips upwards. Finish the movement by squeezing your glutes, making sure not to use your lower back. Return to the starting position.

Mistakes and Tips:

Keep your body in a straight line at the top of the exercise by squeezing your glutes and midsection. Avoid letting your hips sag.

Avoid rotating side-to-side during the exercise.

Avoid hyperextending your lower back at the top of the movement.

Mountain Climber with Feet on Bosu Ball

Mountain Climber with Feet on Bosu Ball

A.

Get into a push-up position with your feet on a Bosu ball, hands flat on the floor, and body straight. Fully extend your arms, lock your elbows, and maintain a tight core.

B.

Lift one foot from the ball and bring that knee to your chest. Hold and maintain the tight posture. Return to the starting position to repeat with the opposite leg.

Mistakes and Tips:

Keep your core tight to maintain a level body throughout.

Keep your back flat during the exercise to avoid injury.

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