The Bosu ball has the unique advantage of providing two working surfaces, making it doubly effective and increasing the amount of exercises that can be performed on it. Its core strengthening, balancing, and stabilization benefits make it a fun must-have in your workouts.
The inclusion of a Bosu ball while performing crunches results in more direct tension on the abdominal muscles as well as a pronounced effect on core strength. The Bosu Ball Crunch leverages the fully stretched position and the resultant reflex for a stronger contraction than a floor crunch. If a Bosu ball is not available, use a small Swiss ball (45–55 centimeters in diameter) or some firm cushions.
Step 1 Lie on your back on the dome part of a Bosu ball, with your legs slightly bent and your palms placed on your ears and your elbows flared outward.
Step 2 With your head and neck just hanging off the ball and tension present in the abdominals, raise your head and shoulders off the ground while contracting your trunk toward your waist.
Step 3 Lower your torso back to the starting position and repeat for up to 30 repetitions.
CORRECT ACTION
•Maintain a precise range of motion
•Tension on the abdominals
AVOID
•Using the neck
•Bouncy and speedy repetitions
The Bosu Ball Sit-Up is a short axis-specific abdominal exercise that improves core control. This exercise is designed to improve control through a large range of motion. The exercise can be made more difficult by holding a dumbbell or weight behind your head.
Step 1 Lie down on your back on the dome part of a Bosu ball, with your legs slightly bent and your palms placed on your ears and your elbows flared outward.
Step 2 With your head and neck just hanging off the ball and tension present in the abdominals, raise your head and shoulders off the ground while contracting your trunk toward your waist.
Step 3 Keep moving up until you are sitting in an upright position.
Step 4 Lower your torso back to the starting position and repeat for up to 30 repetitions.
CORRECT ACTION
•Maintain a precise range of motion
•Tension on the abdominals
AVOID
•Using the neck
•Bouncy and speedy repetitions
Bosu Ball Bicycle Crunches are an advanced version of the regular Bosu Ball Crunch that effectively calls both the upper-body and lower-body muscles into play. It is a challenging exercise upon which core strength is built.
Step 1 Lie down on your back on the dome part of a Bosu ball, your legs bent and your palms placed behind your ears with your elbows flared outward.
Step 2 With your head and neck just hanging off the ball and tension present in the abdominals, raise your head and shoulders off the ground while contracting your trunk toward your waist.
Step 3 Rotate your elbow toward its opposite knee, which you lift toward your chest at the same time.
Step 4 Lower and repeat with the other leg and its opposing side for 15 repetitions per side.
CORRECT ACTION
•Lead from your belly button
•A controlled lowering
•A precise and sharp rotation
AVOID
•Overusing your neck
•Stressing your lower back
•Pulling your head too far forward
Bosu Ball Leg Scissors are highly effective for the abdominals, especially the section below the navel. The Leg Scissors is an extremely challenging exercise, as you change your leg position in midair. The addition of doing it on a Bosu ball makes it even harder by adding a balance challenge. You’ll need to use additional leg strength in order to push off against the ball, and to engage your abs and lats to control your movement. Aim for minimal wobbling.
Step 1 Lie with the center of your back on top of the Bosu ball.
Step 2 Lean back slightly while maintaining a flat back and keeping your core tight. Raise your legs slightly off the ground.
Step 3 Alternately raise one leg up and down, followed by the other, 20 times.
Step 4 Now open and close your legs in an overlapping scissorslike motion for 20 repetitions.
CORRECT ACTION
•Keep your abs drawn in tightly
•Keep your legs slightly bent throughout
•A precise and sharp range of motion
AVOID
•Overbending the knees
•Stressing your lower back
The Bosu Ball Side Plank takes the already effective side plank movement and makes it even more challenging and effective by adding the unstable dome surface. There are three feet positions you can use with the side plank, of varying degrees of difficulty. For the easiest position, bend your bottom leg by 90 degrees so your knee is taking some of the weight off your top leg and core; the regular pose has one foot in front of the other; the advanced pose calls for the top foot to be directly on top of the bottom foot, as shown here.
Step 1 Lie on your side with your torso on the dome part of the Bosu ball, with your legs straight and parallel to one another.
Step 2 Bend your arm to a 90-degree angle with your knuckles facing forward. Bend your other arm, resting the hand on your hip.
Step 3 Push off your forearm while raising your hips off the ground until your body forms a straight line.
Step 4 Perform 15 repetitions, then repeat on the other side.
CORRECT ACTION
•Breathe throughout the exercise
•Keep your abdominals contracted
AVOID
•Leaning your shoulder back too far in the contracted position
•Holding your breath
•Using too much of your shoulders and upper back
Bosu Ball Seated Leg Tucks are an effective core strengthener for the lower abdominal area. They require balance, precision, and stability. You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the legs will be stretched and elevated slightly over the floor. Also, as you become more advanced, you can hold a dumbbell in between your feet.
WARNING Be very careful when adding weight to this exercise, as if you add too much it could result in a hernia.
Step 1 Sit on the dome of a Bosu ball with your feet on the ground and your hands on the side of the dome.
Step 2 Start by raising both legs off the ground so that your legs form a V shape with your torso.
Step 3 Bring your legs close toward your chest while bending your knees.
Step 4 Lower and perform 20 repetitions.
CORRECT ACTION
•A controlled range of motion
•Proper sync and tempo
AVOID
•Stressing the lower back
•Excessively using your neck
•Pushing your upper body too far forward
