Benefits: Stronger core, better posture, improved stability, tones muscles. Next, lean backward as much as you can, keeping your balance. Reverse the movement and pull yourself back to the "V” as you draw your legs up again Target Muscle groupsRectus Abdominus, Obliques, Gluteus, Hamstrings, Quads, and all the muscles in the posterior chain. Lifting your left arm and right leg up, slowly straighten your knee till your leg is parallel to the ground. Each exercise done with the ball engages the deeper stabilising muscles throughout your body helping to keep your spine in proper alignment, thus building tight and strong abdominal and a better posture. V-upsSit on the centre of the hemisphere with your arms at your sides and feet on the floor. So go ahead and try these exercises for a fun new way to challenge your core! A.

This workout helps you not only gain balance but also increases your endurance and makes you stronger. Bird dogKeep both your knees and hands on the ball. Next, bend your knee slowly drawing it towards your chest. Keeping your head, hips and heels in a straight line, draw your abs in. Once you are done, change side. To add a variation to this you can lift your legs up alternately. Remember to keep your knees in line with your ankles. It also improves jumbo squishies toys proprioception, which refers to the body’s response to external forces. Bosu thus proves to be a very versatile tool for static and dynamic balance, as well as postural stability. Bird dog3. 3. The name is an acronym for "Both Sides Up”. BOSU side plankLying sideways, keep your elbow on the Bosu and lift yourself in a side plank. These planks when done on the unsteady surface of Bosu, the same group of muscles are challenged to the next level. In the process, muscles of the lower as well upper body are continuously at work. Once you finish desired number of repetitions, change side. SquatsStand on the platform side and start bending your knees to come into a squat while keeping yourself balanced.

To challenge the core further, you can dip your hip towards the floor and lift it back to starting position. Lift your feet from the floor until your body forms a tight "V” with your knees bent. PlanksKeep your hands on platform, shoulder-width apart and lift yourself in a plank. Squats Are you bored of your regular gym routine and still not getting those toned abs? Well, then it’s time to introduce this fun equipment called BOSU to make your workouts more exciting and challenging. Make sure your shoulders are stacked on top of each other and your back is scale straight. Straighten up your arms so that your hands reach past your hips during this movement. Keeping your abs tight, carefully straighten your legs. BOSU Dome side down 1.. Single leg hip bridgeKeeping right foot on the platform side of the Bosu, lift the left leg up and hold. Single leg hip bridgeB. Planks activate your abdominal more than exercises like crunches that involve flexing. Bosu is a balance trainer consisting of an inflated rubber hemisphere attached to a rigid platform. The Bosu ball can also be used effectively in increasing stability and mobility in older adults. Hence the Bosu can be used both ways, the rubber hemisphere facing up or the base facing up, for a wide variety of workouts like planks, crunches and squats, just to name a few. Next, lift your hips off the ground. Maintaining a firm left leg up, slowly bring the hip back to the floor and up again. BOSU side plank2. — The writer is a fitness instructor, health coach and a certified hypnotherapist.2. The user has to constantly find his centre of gravity in order to keep his balance and avoid falling off the ball. Simultaneously pull your elbow to the knee. Platform side down 1. Bosu ball exercises can help gaining balance, endurance, strength and stability. Keeping your feet stacked, engage your core by pulling your naval towards the spine.

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