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Bosu Ball Workouts




So I have used the Bosu ball in the gym before while
throwing a medicine ball, it's a great workout.
My son is currently using one in PT.
I really want to get one to use it around the house.
Here are some exercises you can do at home with one or at the gym if they have them.

To do all the exercises below it will take 45-60 minutes
you wanna do 10-15 reps of each exercise and 3-4 sets.
Are you ready? Lets go!

Bosu ball plank:
It is pretty much like a regular plank except
you keep your body higher and it forces you to use more muscles in your body to maintain stability.

Bosu ball push ups:
Again same as a normal push up but you have to
have good form to make sure you are maintaining stability.
Place your hands on each side of the rim and go.

Bosu ball oblique crunches:
Get into a side forearm plank position on your right arm.
Rest your hip on the ball and stack your left leg
directly over your right. Square your hips, place your left hand
behind your head. Squeezing your left obliques,
lift your legs to perform a crunch.
Pause for a moment at the top of the movement
before bringing your legs back down. Alternate sides.

Bosu ball mountain climbers:
You're going to place your hands shoulder width apart
on the ball. Keep your back straight and your abs engaged.
Alternate driving your knees toward your chest
while maintaining proper form.

Bosu ball glute bridge:
On a yoga mat, rest your head, shoulders and upper back
on the ball and plant your feet on the floor.
Extend your arms toward the ceiling. Squeezing your glutes,
lift your butt off the floor as high as you can without overarching your back, then bring your butt back down.

Bosu ball shoulder taps:
Get into a push up position with your hands shoulder
width apart on the ball. Maintaining a plank,
lift your right hand off the ball to tap your left shoulder,
then switch and lift your left hand to tap your right shoulder.
Try not rocking your hips and keep your core tight.

Bosu ball walking push ups:
Get into a high plank position with one hand on top of
the ball and the other hand on the floor.
Be sure your shoulders are directly over your wrists.
Squeezing your core and glutes, lower your body towards the floor.
Press yourself back up to the starting position.

Bosu ball lunges: 
Stand in front of the bosu ball with your right foot on
top of the ball. Take a big step forward with your left foot.
Lower your body into a lunge, bending your front
and back knees until at a 90 degree angle.
Make sure your left knee is directly above your left ankle,
don't let your right knee touch the floor.
Push against your heels to stand back up. Alternate sides.

Bosu ball burpee:
Just like a normal burpee except you're
going to start with the bosu ball side down,
get into your high plank position, lower your body
to perform a push up, then hop your feet forward
to stand and lift the ball overhead.

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