Bosu Ball Workout, Get Out of Your Rut!

  June 30, 2011  |    Blog

Bored of your workout routine? Get out of your rut with our obsession- the BOSU ball!

Never tried it?

Picture an exercise ball cut in half, with a flat, plastic bottom. The rounded, rubber top makes you work extra hard to stabilize and strengthen your core, while working the rest of your muscles even harder. Here are some of our favorite moves to incorporate the BOSU ball:

Superman (works lower back): Lie with your stomach on the BOSU, and your arms extended above your head. Lift right arm and left leg as high as you can for 10 seconds, then repeat with opposite arm and leg. This is one rep. Do 3 sets of 10 reps on each side.

Bicep Curls: How do you switch up your regular bicep curls? Step onto the BOSU and make sure your feet are straight and you’re balanced. Holding weights by your sides, slowly curl your forearms toward your shoulders, then release. The instabililty of the BOSU will give your legs an additional workout!

Close stance squat: Stand on the BOSU with legs slightly separated. Squat down, making sure your knees don’t go beyond your toes. Repeat 20 times. BONUS: Squat down and hold, slowly shifting all of your weight to your right leg. Hold for 10 seconds. Then shift all of your weight to left leg and hold for 10 seconds. Return to middle, squat down slightly deeper, and hold for 10 seconds.

Push-up: Flip the BOSU so the flat side is facing upward. Get into push-up position with your hands holding the sides of the BOSU and your feet on the floor so your body is straight. Lower your chest to the BOSU, then lift back up. Repeat 10 times.

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