Bosu Ball Exercises | Fit-Apple.Com

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BOSU Ball History

I was watching History World channel and found how David Weck found an idea of inventing BOSU Ball. Thought of writing on the benefits of BOSU Ball but before that lets know David Weck & his invention. He suffered a year with a chronic pain after a minor mishap. He discovered that balance and core training with a Swiss Ball began to provide relief. Standing on top of the ball was very beneficial for coordinating his core strength and improving his condition. After several falls from top of Swiss Ball, he decided to cut the ball in half. His love towards fitness and idea to cut Swiss Ball in half gave us a new product and made him billionaire (WOW). Any how I am not here to promote him but actually to share how BOSU Ball can be used at home to stay fit.

 

BOSU Ball Exercises

Bosu Ball exercises

Both Hands Pushups

Picture Reference – Bosu.Com

  • Refer pic for positioning
  • This is like a regular push up
  • One needs to balance on BOSU Ball for gaining core strength and balance coordination
  • It will help work your core, triceps, chest and shoulders
  • Do 3 sets of 10 – 15 reps

bosu ball exercises

Single Hand Pushups

Picture Reference – I.ytimg.Com

  • Refer pic for positioning
  • This is like a regular push up
  • One needs to balance on BOSU Ball for gaining core strength and balance coordination
  • It will help work your core, triceps, chest and shoulders
  • Do 3 sets of 10 – 15 reps

bosu ball exercises

Leg Raise

Picture Reference – I.ytimg.Com

  • Refer pic for positioning
  • Put both of your hands on ground
  • Bend your back
  • Raise legs upwards
  • Do 3 sets of 15 – 20 reps

bosu ball exercises

Squats

Picture Reference – Kumu.brocku.Ca

  • Refer pic for positioning
  • Stand on the ball with your legs hip-width apart and squat
  • Hold your squat for 3 seconds
  • Do 3 sets of 10 – 15 reps

bosu ball exercises

 

Biceps Curls

Picture Reference – I.ytimg.Com

  • Refer pic for positioning
  • Grab dumbbells as per your weight choice
  • Bend both of your legs slightly
  • Perform biceps curls slowly with dumbbells
  • Do 3 sets of 10 – 15 reps

 

bosu ball exercises

Lunges

Picture Reference – Popworkouts.Com

  • Refer pic for positioning
  • Grab dumbbells as per your weight choice
  • Switch legs during each set
  • Do 3 sets of 10 – 15 reps

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Disclaimer 

Before you perform bosu ball exercises, please refer your doctor or certified fitness expert in case you have any kind of pain or injury.

Images used is sourced from different channels. Reference of every channel is given by sharing a link in front of picture reference. For any copyright claims or violation please refer the respective channels websites copyrights policy.

 

 

Bosu Ball Exercises | Fit-Apple.Com
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