is a tool used for fitness / wellness training, rehabilitation gymnastics and preventive workouts. It has the shape of a half sphere and consists of an elastic rubber cushion placed on a base or a rigid platform. At the lateral vertices there are two eyelets for attaching elastics with handles. Offers the user an unstable surface on which to perform exercises involving a wide variety of muscles. The use of the bosu ball will make the training more challenging, versatile and complete. Here are some exercises that can be done on a bosu ball to work the whole body, training all the muscles in a complete and balanced way.Simultaneously lift your right arm and left leg off the ball until they are parallel to the ground. Keep your hips perpendicular to the ball and your neck neutral. Lower the arm and leg over the ball and lift the opposite arm and leg.
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of the leg not resting on the chest (with the leg bent). Raise and lower the leg 15 times, never putting the foot down. Then switch sides.
Do 3 sets.
Do 3 sets of 15 repetitions.
- Place the bosu with the flat side facing down.
- Lie on your back, with your knees bent and feet flat on the ball.
- Activating the core and pushing on the feet, lift the butt off the ground until the hips are fully extended, squeezing the buttocks at the top.
- Slowly lower your hips to the ground.
Do 3 sets of 20 repetitions.
- Place the bosu ball with the side facing down.
- Assume the plank position, placing the hands on both edges of the ball and the feet shoulder-width apart (the legs are stretched back, the core and buttocks are contracted, the back is straight and the neck not bent: the body must form a straight line).
- Do a push-up on your arms, making sure your elbows are at a 45 degree angle and your back is straight throughout the movement.
- If you have difficulty performing the exercise, you can rest on your knees (keeping your crossed feet raised).
Do 3 sets of 10 repetitions.
on the ball bosu will put emphasis on the quadriceps. Be careful while getting on the ball: it can be tricky.- Place the bosu with the flat side facing down.
- Stand upright on the bosu ball, with your heels centered and toes pointing outward. Feet should be about shoulder width apart.
- Squat down, pushing your buttocks back and keeping your back straight. Extend your arms in front of you.
- Get up and slowly return to the starting position.
Do 3 sets of 15 repetitions.
- Place the tool with the flat side facing down.
- Sit down, placing the ball behind your back, placing your hands on it, shoulder-width apart. The fingertips should point towards the lower back.
- Bend your knees and keep your buttocks off the ground. Keep in mind that the further your feet are from the ball, the more difficult this exercise will be.
- Keeping the elbows bent, bend the arms, lowering the body towards the ground.
- As your lower back touches the ground, push your hands back to return, feeling your triceps engage.
Do 3 sets of 15 repetitions.
Even the preparatory exercises for Burpees are total body.
