Full-Body BOSU Ball Exercises
By Fara Rosenzweig • Active.com
You’re pressed for time and only have 30 minutes to get a full-body workout in. No problem. Use this BOSU ball workout to burn calories, get your heart rate up, and build muscle. Do three sets of each move 12 to 15 times.
1. PUSH-UPS—BALL SIDE DOWN
This is just like a regular push-up except you are balancing your body while on the BOSU ball. It will help work your core, triceps, chest and shoulders. The bonus is you can improve your balance coordination.
2. SIT-UPS—BALL SIDE UP
Tighten your stomach and lift with your core as you sit up. As you release back towards the ground, don’t let your back arch over the BOSU ball. For proper form, keep your back flat with the ball.
3. SQUATS—BALL SIDE UP
Stand on the ball with your legs hip-width apart and squat. Hold the squat for three seconds before standing. This works your legs, glutes and core.
4. BALANCE AND CURL—BALL SIDE UP
Grab dumbbells for bicep curls. Stand on the ball and when you are balanced, start your bicep curl.
If you want to take it to the next level, flip the BOSU over so you are standing on the black side. Make sure you focus, align properly, and do your bicep curl slowly.
5. LUNGES—BALL SIDE UP
There are a few different variations for lunges. You can either do one leg at a time or switch legs during each set. It’s up to how comfortable you feel. Make sure your foot is sturdy on the ball, and don’t let your knee go over your toe when you lunge.
6. BOAT POSE—BALL SIDE UP
Sit in the middle of the BOSU ball and find your balance. When ready, lift your knees up to a 45-degree angle and balance. You can put your hands slightly on the ball to help you find maintain your balance or bring them up in front of you. Try to hold this position for 15 seconds and build from there. Your ultimate goal should be one minute. But, it takes time. Be sure to tighten your stomach and breath.
7. MOUNTAIN CLIMBERS—BALL SIDE DOWN
Place your hands on the sides of the BOSU ball with a firm grip. Hold a steady plank position. When you’re ready, lift your right leg a few inches off the ground. Bring your knee to your nose, and then switch legs. Switch legs for 30 seconds at any pace you like. Make sure you keep your stomach tight.
8. JUMPS—BALL SIDE UP
This move is just like a squat except you jump on the ball side and then jump off. When you jump onto the BOSU ball, hold the squat for two seconds before you jump off. Try to work your way up to 10 seconds.
9. SIDE LUNGES—BALL SIDE UP
Start with your right foot sturdy in the middle and step your left foot out to the side. Squat. Bring your left foot into the middle of the ball, and step your right foot out to the side. Squat. Keep switching legs until you do 12 reps on each side.
10. CHEST PRESS—BALL SIDE UP
Grab a set of dumbbells and lay with your back on the ball. Place your feet a few inches from the BOSU ball and lift your hips up. With a weight in each hand, bring your arms out to a “T”. Bend your elbows to a 90-degree angle and press up. Repeat 12 to 15 times. This helps work your hamstrings, glutes, chest, arms and core.