HEALTHY LIVING

WATCH: Six awesome Bosu Ball exercises for body balance training

 

Want to bump up your fitness level?

The Bosu Ball allows exercises to become extra challenging.

It has a flat platform on one side and a rubber dome on the other and this adds an element of instability to your workouts, forcing you to use your core to stay steady.

Bosu workouts can also help improve your strength and balance, which is important for preventing injuries.

1. Running man

Stand on your left leg with you knee bent and right leg off the ground behind you

next laterally shuffle across the dome with both feet

and repeat the movement back with the right leg

to increase speed avoid any bouncing moments up and down


2. Burpee jump

facing the Bosu perform a burpee

next jump onto the Bosu and jump off

now jump around and face the Bosu at opposite direction

perform another burpee and jump back onto the bosu and back on the ground


3. Push-up

Turn Bosu over on its dome

place your hands on both sides of the flat platform of the ball.

perform a push-up

Make sure to keep your body in a straight without your hips sagging down.


4. Platform squat

Turn the Bosu over on its dome

Perform a squat

Keep your weight distribute in the center of the platform throughout the movement


5. Single leg deadlift (without weight)

Turn the Bosu over on its dome

step your left foot onto the Bosu platform, centring it on the ball.

lift your right foot from the ground backward

Keep both your foot and your torso straight

Reach directly down with your arms

repeat on the right leg


6. Medicine ball slams

Turn the Bosu over on its dome

Raise the medicine ball above your head and fully extend your body.

Reverse the motion, slamming the ball into the ground directly in front of you

Catch the ball and repeat again

Work between 30-90 seconds for each exercise and complete total-body training workout for 2-3 sets with a 90-second break at the end of each round.

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Last Update: Sunday, 19 November 2017 KSA 12:04 - GMT 09:04
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