If you are limited by time and want to have a quick full-body workout, no problem, you can go for BOSU Ball exercises. This exercise method will burn most of the extra calories that can be accommodated as fat. You can also get your heart rate up and build your finest muscle definition with this exercise.
Here we will be giving you top exercises guide for BOSU ball that can be performed at home. This guide will include whole body workout exercises that can really help you in your time-limited routine. You may want to read the section that will provide you complete information related to BOSU ball exercises.
Push-Up: Ball Side Down
Traditional pushups are one of the best exercises when it comes to muscle strengthening. With this ball, you just need to balance your body while on the BOSU ball. It can target multiple muscles at the same time, Core muscles, trice's, chest, and shoulders. This ball will also help you in balancing your muscles and coordination between other muscles.
Sit-Ups: Ball Side UP
You must have heard about squats and sit up exercise. Both of them are almost similar to the difference in targeted muscles. BOSU ball also allows you to perform sit-up exercises in a more vigorous way to gain strength in your lower body. With this ball, you just need to tighten your belly lift your core as you try to sit-up. When you move your back towards the ground, you need to make sure you are not allowing your back arch over the BOSU ball. Keep your back flat with the ball for more BOSU ball exercises.
Squats: Ball Side Up
The normal squat exercise required you to stand straight with your legs hip-width apart. Then you need to sit down like you sit on a chair and stop at a 90-degree angle. Hold the position for few seconds then push yourself up straight. Similarly, with BOSU ball, you just need to stand straight on the ball. And then squat like normal. These BOSU ball exercises will target your legs, gluts, and core in a more rigorous way.
Lunges: Ball Side Up
Different trainers have their own version of this exercise. You can perform this exercise with one leg at a time or switch your legs during each set – it totally depends on what version helps you making a better mind-muscle connection. Make sure your feet are stable on the ball, and you need to avoid reaching your knee towards the toe when you lunge
Boast Pose: Ball Side Up
First, you need to sit on the ball and make yourself balanced on it. When you are done with balance, lift your both knees up to 45 degrees. You may want to put your hands on the ball while doing BOSU ball exercises that will help you in maintaining balance. Bring your knees in front of your chest and then hold the position for 10-15 seconds. Tighten your belly when performing this workout and don’t forget to breathe properly.
Mountain Climbing: Ball Side Down
You need to sit on the BOSU ball with a balanced position and then hold the steady plank position. When are done with this, then lift your leg up a few inches above the ground. Make sure you move your knee towards the front close to the nose. After one rep, switch your leg. Again, BOSU exercises requires to tighten belly for effective balances and results.
Jumping: Ball Side Up
This BOSU exercise is similar to squat – in fact, a more advanced version of it – in which you jump on the ball and then jump off afterward. When you make the jump on the ball, hold the squat position there for a few seconds, and then jump off the ball. Make the repetition according to you. These BOSU ball exercises will target your belly, core, hips, and bit of legs.
Chest Pressing: Ball Side Up
For that chest exercise, you will be extra equipment like dumbbells. Grab those dumbbells and put your back on the ball. Place your feet a few inches away from the ball and lift your hips to the safer position. Withholding dumbbells, bring your arms out and make a T shape. You need to bend your elbows at 90 degrees then press up. This BOSU chest workout will target major muscles like hamstrings, glutes, chest, core, and arms.