15 Best BOSU Ball Exercises To Improve Balance And Core Strength

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You must have seen the BOSU ball at the gym. BOSU stands for both sides utilized. If you are serious about improving your balance and core strength, you must have a routine planned for you with the BOSU ball. BOSU ball exercises require experience and body balance to perform even the most elemental workouts. If you are a beginner spend a few weeks without using the ball, building core muscles, then move on to do workouts with the BOSU ball. These are the bests BOSU ball exercise to improve balance and core strength.

Squat

Place the BOSU ball on its inflated side. Carefully stand on the flat side while maintaining the balance of your body. Now, push your hips back while flexing your knees, return to starting position. Do ten reps two sets.

Hip raises

Place the BOSU ball on its flat surface. Lay down on the ground, flex your knees, your heels on the inflated edge of the BOSU ball. Raise your pelvis upwards, keep the upper body on the floor. Hold the position for two seconds, return to starting position. Do two sets ten reps each.

Jump Squats

Place the BOSU ball in front you at a comfortable leaping distance. Flex your knees a little and jump onto the ball, hold the position for a second and jump back on the floor, this completes one set. Do fifteen reps in two sets.

Hip flexor stretch

Put your left feet beside the BOSU ball; push your right leg behind, flexing your left knee for a lunging position. Now, put both the arms on the BOSU ball. You will be in a pose of an extended lunge, which will stretch your hips, glutes, hamstrings, and calves. Repeat on both sides.

Ab crunch

Keep the inflated side of the BOSU ball facing up, place your lower back on the edge of the BOSU ball. Put your hands behind your head, lift your upper body towards your flexed knees. Do fifteen reps three sets.

Plank

Flip the BOSU ball so that the flat side is up. Place both your hands on the edges like the push-up position. Elbows locked, back and neck straight. Do not flex your knees. Hold the pose for one minute in the beginning and increase ten seconds every day.

Forearm plank

Keep the inflated side of the BOSU ball upwards, Place your forearm on top of it. Extend your legs, making a straight line from the neck, back and legs. Hold the pose for one minute on the first day, increase ten seconds every day.

Lunges

Keep the inflated side of the BOSU ball upwards, flex both your knees and put the right leg on top of the ball. Keep your upper body straight. Return to starting position, repeat the lunge with the left leg. Do ten reps each leg in two sets.

Side plank

Put the BOSU ball on your left. Place your left palm on top of it. Extend your right leg straight, your left arm straight and locked. Now, put your left leg behind the right; this way, your body will maintain balance. Start with thirty seconds and increase ten seconds daily.

Burpee

Keep the BOSU ball in front of you, place both your hand on the edge of the inflated sides, extend your legs backwards assuming a push-up position with a leap. Return to starting position and jump on the BOSU ball with your knees slightly flexed, hold the position for two seconds and jump back on the ground. This completes one rep. Do ten reps.

Sit-up

Lay on the BOSU ball with the middle of the back on the dome. Keep your knees slightly flexed. Put your hand on the back of your head and raise your upper body into a sitting position, inhale. Return to the starting position. Do twelve reps in two sets.

Push-ups

Keep the inflated side of the BOSU ball downwards. Put both your palms on the edge of the flat surface. Extend your legs backwards straight. Your posture should make a straight line from neck to heels. Push your body down and pull it up; this completes one set. Do twelve reps three sets.

One arm push-up

Keep the inflated side of the BOSU ball upwards. Place your left palm on top of the ball, right on the ground, shoulder-length apart. Extend your legs backwards keep your whole body straight. Now, push your body down and up. Alternate the hand on the ball, do ten reps with each hand two sets.

Tricep dips

Sit on the inflated side of the ball, your palms beside. Raise your body forwards your palms resting on the ball for balance, elbows straight. Flex your knees, heels flat on the floor. Dip your body, bending the elbow, stop just before you touch the ground. Raise your body to the starting position. Repeat twelve reps, two sets.

Mountain climbers

Keep the flat surface of the ball upwards. Assume the push-up position with your hand on the edge of the surface. Glide your left leg towards your chest and glide it back, repeat with the left leg, create a momentum, continue for thirty seconds.