How to do exercise by Bosu balance trainer ball

If you want to find some exercise equipment to challenge your balance, a Bosu balance trainer ball will be a good choice. By a balance trainer ball, you can do many exercise, and here we tell you how to do exercise by Bosu balance trainer ball.

Bosu Squats is a good exercise to strengthen your legs, do that exercise by the below steps.

  • Step 1: Stand on the Bosu by placing your feet on the flat side one foot at a time, hip width apart. You can use a wall to hold onto while you step onto the Bosu.
  • Step 2: Place your hands on your hips and push your knees out so they remain over your ankles. Squeeze your abs and glutes to aid you to balance.
  • Step 3: Bend your knees and reach backward with your hips. Allow your upper body to lean slightly forward. Hold the bottom of the squat for 2 seconds.
  • Step 4: Check that your feet are pointing straight forward; do not let them point to the sides. Stand back up straight.
  • Step 5: Do two sets of 10 reps, and work up to three sets of 15.

Bosu Push-Ups help to strengthen your upper body while balancing on the Bosu balance trainer ball. You can do that exercise following the below steps.

  • Step 1: , Turn the Bosu so the flat side is facing up. Assume a push-up position with your toes on the floor and your hands under your chest holding opposite sides of the Bosu.
  • Step 2: Lift your hips in line with your shoulders so that your back is parallel to the floor.
  • Step 3: Squeeze your abs and glutes to stabilize your torso. The Bosu will wobble side to side as you learn to balance on it.
  • Step 4: Bend your elbows and lower your chest to 1 inch from the Bosu. Hold yourself there for 2 seconds and balance. Straighten your arms and push back up.
  • Step 5: Start with 10 reps or as many as you can do with good form. Do not allow your low back to arch or your body to shift back away from the Bosu. Work up to three sets of 15 push-ups.

Bosu Crunches With Knee Raises is another good exercise that can increase the effectiveness of the exercise and help your bodybuilding effectively. Do that following the below steps.

  • Step 1: Sit on the Bosu with the ball touching your lower back. Your knees should be bent and your feet flat on the floor. Lean back so your upper body is parallel to the floor.
  • Step 2: Crunch up 30 degrees and twist your shoulders to the right. Lift your left knee up and toward the right shoulder. You should not
  • be balancing on your buttocks with only your right foot on the floor to help you balance.
  • Step 3: Lean back and place your left foot back on the floor. Crunch up and twist your shoulders to the left while lifting your right knee toward your left shoulder.
  • Step 4: Continue crunching and alternating until you have done five to 10 reps per side. Work up to three sets.

Here are 3 easy way for you to do exercise by Bosu balance trainer ball. Have a try and you will keep your body in better condition.