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The BOSU ball is one of the best pieces of fitness equipment on the market for training your core muscles. Whenever you exercise on the BOSU ball, your body engages your core muscles as it attempts to balance and over time this leads to significant improvements in core strength. Whilst the BOSU ball always engages your core muscles, some exercises are much more effective at targeting them than others. In this article I will be helping you find those exercises by listing my top five BOSU ball core training exercises.

1) BOSU Crunches

 Crunches are one of the oldest but most effective core training exercises around. Performing them on a BOSU ball gives your core muscles an even better workout as they have to help you balance as well as focussing on the actual crunch.

To perform BOSU crunches, sit on the BOSU ball with your knees bent. Lie back so that your back is arched across the BOSU ball and bring your hands up to the side of your head. Then slowly crunch your abs together, release and return to the starting position. Perform as many crunches as you can and try to improve consistently week on week.

 >>> Watch A Video Demonstration Of BOSU Crunches <<<

2) BOSU Planks

 Planks are an excellent way to strengthen your core without curving your lower back and are ideal for anyone who suffers from back problems. Adding a BOSU ball to the mix makes planks even more difficult as you have to engage your core more than usual to stay balanced.

To perform BOSU planks, put the BOSU ball in front of you, kneel down and place your forearms on it. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position. To add extra intensity, roll the BOSU ball from side to side as you hold the plank. Hold it for as long as you can and try to increase the amount of time you can hold it for each week.

 >>> Watch A Video Demonstration Of BOSU Planks <<<

3) BOSU Reverse Planks

 Reverse planks are very similar to standard planks but place more emphasis on strengthening your lower back. Performing them on a BOSU ball is extremely challenging because you have to balance without being able to see the BOSU ball.

To perform BOSU reverse planks, sit on the BOSU ball and place your hands by your side. Slowly lift your hips off the BOSU ball, straighten your legs, neck and spine and tighten your core muscles. Hold the position for as long as you can and try to increase the amount of time you hold it for each week.

 >>> Watch A Video Demonstration Of BOSU Reverse Planks <<<

4) BOSU Side Planks

Side planks are a great way to tone and strengthen your oblique muscles. Doing side planks on a BOSU ball adds an extra level of intensity as you have to balance at a difficult angle whilst also keeping your core muscles tight.

To perform BOSU side planks, lie on your side with the BOSU ball at chest height and your legs stretched out. Place your forearm on the BOSU ball, raise your hips off the ground and balance on your feet and forearms. Hold the position for as long as you can and try to increase the amount of time you hold it for each week. Once you have held the BOSU side plank for as long as you can, flip over to the other side and repeat the hold.

 >>> Watch A Video Demonstration Of BOSU Side Planks <<<

5) BOSU V Hold

 The BOSU V hold is the toughest core exercise on this list. It requires super balance and super core strength. To perform the BOSU V hold, sit on the BOSU ball with your legs straight out, your toes pointed up and your hands on the BOSU ball. Raise them off the ground and lean back a little. Once you have your balance, take your hands off the BOSU ball and stretch them out at either side. Slowly clap your hands above your head and then lower them back to your side. Continue clapping and hold the position for as long as you can. Try to increase the amount of time you can hold it for each week.

 >>> Watch A Video Demonstration Of BOSU V Hold <<<

Summary

A strong set of core muscles has many benefits. It improves your posture, prevents pain, boosts your exercise performance and more. If you practice the core training exercises listed above regularly, you will have a solid set of core muscles in no time at all. So if your core has always been one of your week points, grab a BOSU ball and start building your core muscles today

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Core Training & BOSU

The BOSU ball is one of the most effective balance trainers around. However, it’s also a great flexibility tool. By doing your stretches on the BOSU ball you can add another dimension to your flexibility training by making your body balance at the same time as you stretch. In this article I will be discussing five fantastic stretches that you can perform on the BOSU ball.

1) BOSU Calf Stretch

 Calf stretches are a great way to increase the range of motion in your calves. To perform the BOSU calf stretch, grab a BOSU ball (dome side up), place it in front of you and stand with one foot in front of the other. Place your front foot on the BOSU ball so that your calf is stretched at an upwards angle and then hold for one minute. Switch your stance, place your other foot on the BOSU ball and then hold for another minute.

 >>> Watch A Video Demonstration Of The BOSU Calf Stretch (Second Exercise) <<<

2) BOSU Hamstring Stretch

 Having flexible hamstrings can reduce your chances of injury when playing sport and makes many day to day activities (such as putting your socks on) much easier. To perform the BOSU hamstring stretch, grab a BOSU ball (dome side up), sit on it and stretch your legs out in front of you. Once your legs are fully stretched out, lean forward, reach for your toes and hold for one minute.

>>> Watch A Video Demonstration Of The BOSU Hamstring Stretch (Fifth Exercise) <<<

3) BOSU Bridge

 The bridge stretch is a great way to improve your posture and reduce lower back pain. Performing it on a BOSU ball also improves your balance significantly as you have to do the bridge whilst you are upside down on an unstable surface. To perform a BOSU bridge, grab a BOSU ball (dome side up) and place it at your feet. Bend your legs and place your feet on the BOSU ball whilst keeping your arms by your side. Push up with your legs and curve your back so that it makes an arch and then hold for one minute.

 >>> Watch A Video Demonstration Of The BOSU Bridge <<<

 4) BOSU Shoulder Stretch

 Having flexible shoulders helps loosen up your neck and upper back. To perform the BOSU shoulder stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you are fully balanced, stretch one arm across your chest, hook it with your other arm and pull it towards your chest. Hold this position for one minute, then repeat with the other and hold for a further minute.

 >>> Watch A Video Demonstration Of The Shoulder Stretch (Simply Perform This Stretch Whilst Standing On A BOSU Ball) <<<

5) BOSU Tricep Stretch

 Stretching your triceps regularly can make lifting weights easier and reduce muscle soreness after working out. To perform the BOSU tricep stretch, grab a BOSU ball (dome side up), stand on it and gain your balance. Once you have your balance, place one arm behind your head, bend your elbow and touch your upper back. Slowly push down on your elbow with your other hand and stretch your tricep and shoulder past their normal range of motion. This should be uncomfortable but not painful. If it starts to hurt, stop straight away but if you can perform the stretch comfortably, hold for one minute and then repeat with the other arm.

 >>> Watch A Video Demonstration Of The Tricep Stretch (Simply Perform Stretch 1a Whilst Standing On A BOSU Ball) <<<

Summary

Regular flexibility training is a key part of any fitness program. It increases your range of motion, makes you less likely to get injured when you exercise and makes simple day to day tasks (such as bending down and picking things up) a whole lot easier. Using the BOSU ball enhances your flexibility training routine by making the stretches more difficult and building your balance and core muscles at the same time. So if you feel a stiff all the time and you aren’t currently stretching regularly, go grab a BOSU ball and give the suggestions in this article a try.

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Flexibility & BOSU

–The BOSU ball is one of the best pieces of balance training equipment around and performing any type of exercise on it can lead to significant improvements in balance. However, if you want to take your balance training to the next level, certain exercises are better than others. In this article I help you maximize your balance by discussing four of the top BOSU balance exercises.

1) BOSU Lunges

BOSU lunges are the easiest of the exercises on this list as one of your feet remains firmly planted on the ground. However, they are still pretty challenging and a great way to get started with balance training.

To perform a BOSU lunge, place the BOSU ball dome side up and then put one leg in front of your body and onto the ball. Then bend your knees and slowly lower your body down until your front knee is at a 90 degree angle. Once your knee reaches a 90 degree angle, slowly raise your body back up to the starting position and repeat.

When performing static lunges, make sure you don’t lean forward and that your front knee does not go over your ankle. Failing to do this can cause injury. Also, make sure that you do lunges on both legs so that you develop your balance equally in each leg. The video below outlines how to perform BOSU lunges. Just don’t try the clapping part until you have mastered the actual lunge:

>>> Watch A Video Demonstration Of BOSU Lunges <<<

2) BOSU Wobble Board

Once you have mastered the BOSU lunges, using the BOSU ball as a wobble board is the next logical step. This is a little more difficult than lunges as it takes both feet of the ground and onto the rotating BOSU ball.

To use the BOSU ball as a wobble board, place it platform side up, stand on it, get your balance and then stand up straight. Once you have secured your balance, slowly rotate the BOSU ball to the left, then to the right, then backwards and then forwards.

When using the BOSU ball as a wobble board, make sure you start off slowly and only start to rotate when you are fully balanced in the center of the ball. If you find balancing on the BOSU ball too difficult, hold a broom in your hands for extra support or place the ball close to a wall so that you can use the wall to help you balance. Then once you get used to balancing on the BOSU ball you can gradually try using it as a wobble board with no additional support. The video below demonstrates how to use the BOSU ball as a wobble board:

>>> Watch A Video Demonstration Of The BOSU Wobble Board <<<

3) One Legged BOSU Balance

 Once you can successfully use the BOSU ball as a wobble board with no additional support and without falling off, you should be ready for the next balancing exercise – one legged BOSU balance. This is the most challenging balancing exercise so far because it takes one leg off the ground completely and involves you maintaining full balance on the BOSU ball with just one leg.

To perform the one legged BOSU balance exercise, place the BOSU ball dome side up, stand on the BOSU ball with both feet, slowly raise one leg off the ground and then hold the position for as long as you can.

When performing the one legged BOSU balance exercise, make sure you move onto one leg very slowly and that you maintain full balance at all times. If you find that you can’t balance on one leg initially, try using a broom or wall for support in the same way as I suggested in the BOSU wobble board description. Also, make sure that you do the one legged BOSU balance exercise on both your left and right legs to ensure that your balance develops equally. The video below demonstrates how to perform the one legged BOSU balance exercise:

>>> Watch A Video Demonstration Of One Legged BOSU Balance <<<

4) BOSU Leapfrogs

 Once you are an expert at the one legged BOSU balance exercise, you are ready for the ultimate balance test – BOSU leapfrogs. This exercise is the hardest one on the list and requires you to find your balance on the BOSU ball immediately. Only attempt this once you have fully mastered the three exercises above.

To perform BOSU leapfrogs, you will need two or more BOSU balls. Place the balls platform side up and arrange them in a way that allows you to jump between them. Stand on one of the BOSU balls, get your balance and then jump to the next one. Gain your balance and then jump to the next BOSU ball or if you are using just two balls, jump back to the original ball.

When performing BOSU leapfrogs, make sure you are fully balanced before jumping. Also, make sure that the BOSU you are jumping too has stopped moving and is fully stable. If this is your first time attempting BOSU leapfrogs, put down some padded mats as you are very likely to fall. The video below demonstrates how to perform BOSU leapfrogs:

 >>> Watch A Video Demonstration Of BOSU Leapfrogs <<<

Summary

Once you are comfortable with all the exercises on this list, you will be a BOSU balance master. Not only will you find exercising on the BOSU ball easier but you will also find that your overall balance and stability when not using the BOSU ball is much better. So get practicing those one legged lunges today and take your first steps towards becoming a BOSU balance master.

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Balance & BOSU

Warming up is an important part of any workout. It allows your muscles to gently ease into the workout ahead and reduces your chances of injury. If you warm up with a BOSU ball you can also improve your balance and core strength as you prepare for the workout ahead. In this article I discuss some of the best ways to warm up with the BOSU Ball.

BOSU Ball Cardio Warm Ups

 Cardio is a great way to get your blood pumping, increase the temperature of your body and warm your muscles up. At first glance the BOSU ball might not seem best suited to cardio. However, if you get a little creative, there are plenty of cardio warm ups that you can perform on the BOSU ball. In the list below I highlight my top three:

1) Step Ups:- This simple but effective warm up involves stepping on the BOSU ball and then stepping off again. Do it slowly to begin and then once you find your balance increase the speed until you are warmed up.

 2) Jogging:- Jogging is another simple warm up that can be performed on the BOSU ball. Start off jogging slowly on the ball and then gradually increase the intensity until you are fully warmed up.

3) Jumping Jacks:- To perform jumping jacks on the BOSU ball simply start bouncing on the ball and then throw your arms and legs out to the side whilst you are in the air.

BOSU Ball Strength Training Warm Ups

Strength training warm ups are an excellent way to prepare your major muscles for a weight lifting session. The two BOSU ball warm up exercises listed below allow you to warm up all the major muscles in your upper and lower body:

1) Push Up:- To perform push ups on the BOSU ball place your hands on the ball and make sure they are parallel to your chest. Straighten your legs behind you, slowly bend your elbows until your nose touches the BOSU ball and then return to your starting position.

2) Squat:- To perform a squat on the BOSU ball stand up straight on the ball with your feet facing forward. Slowly bend your knees and lower your body down until your thighs are parallel to the ground. Then straighten your knees and return to your starting position.

 BOSU Ball Stretching Warm Ups

 Stretching is a fantastic way to make your muscles supple and increase your range of motion before you start your main workout. The list below explains how you can use the BOSU ball to stretch your back, legs and upper body:

 1) Bridge:- To perform a bridge on the BOSU ball lie flat on your back with the ball at your feet. Keep your arms by your side, bend your legs and place your feet on the BOSU ball. Push up with your legs and curl your back so it looks like a bridge then hold the position for one minute.

2) Hamstring Stretch:- To perform a hamstring stretch on the BOSU ball sit on the ball with your legs stretched out in front of you. Lean forward as far as you can and keep your legs straight. Once you are as far forward as you can go hold the stretch for one minute.

 3) Shoulder Stretch:- To perform a shoulder stretch on the BOSU ball stand on the ball and stretch one arm across your chest horizontally. Hook this arm around the elbow with your other arm, pull it towards your chest and hold for one minute. After one minute repeat this stretch with the other arm.

Summary

These BOSU ball warm ups should help you get ready for any workout whilst also improving your balance and core strength. So next time you hit the gym don’t warm up on the bike or the treadmill. Grab a BOSU ball and give these exercises a try instead.

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Warming Up With The BOSU Ball

Bodyweight training is a type of exercise that requires no equipment and involves using your bodyweight to boost your fitness. It’s extremely versatile and can be used to build muscle, improve your cardiovascular fitness, boost your balance and more. In this article I’ll be looking at the pros and cons of bodyweight training and listing some of the best bodyweight moves.

The Benefits Of Bodyweight Training

Bodyweight training is one of the most flexible forms of fitness training and because of this it has a range of unique benefits which are outlined in the list below:

1. Versatility: Bodyweight training is extremely versatile and there are hundreds of different bodyweight exercises out there that can be used to achieve a wide range of health and fitness goals.

2. No Equipment Required: Bodyweight training requires no equipment and this allows you to workout quickly and conveniently without having to spend any cash.

3. Workout Anytime & Anywhere: Bodyweight training is not restricted by time or location and once you know some bodyweight exercises, you can perform them anytime and anywhere.

4. Suits All Fitness Levels: Bodyweight training is simplistic in nature and most bodyweight moves can be performed with ease by people who have very little fitness experience. However, the intensity of bodyweight training can easily be scaled which makes it just as suitable for people with high levels of fitness.

5. Low Impact: Bodyweight training places very little pressure on your joints, so is a perfect way to keep fit if you suffer from an inflammatory disorder or joint pain.

The Drawbacks Of Bodyweight Training

Although bodyweight training has plenty of benefits, there are some limitations to this form of exercise which are highlighted in the list below:

1. Muscle Building: While bodyweight training can be used to build muscle, it’s not the most efficient option and if you want to pack on muscle mass, free weights are a much better choice.

2. Muscle Power: If you want to develop explosive muscle power, you need to be lifting heavy free weights and bodyweight training won’t help you achieve this fitness goal.

Top 5 Bodyweight Exercises

Now you know about the pros and cons of bodyweight training and whether it’s right for you, it’s time to look at some specific bodyweight exercises. The list below highlights five of the best bodyweight moves:

1. Bodyweight Squats: Bodyweight squats target all the muscles in your legs. To perform bodyweight squats, follow the instructions below:
   1. Stand with your feet a shoulder width apart.
   2. Bend your legs until your butt is parallel with your knees.
   3. Straighten your legs and return to the starting position.
   4. Repeat steps b-c for as many reps as you can manage.

2. Burpees: Burpees are a classic cardio bodyweight exercise that strengthen and tone a range of muscles in your body. To perform burpees, follow the instructions below:
   1. Bend your knees and put your hands on the ground, making sure that they’re a shoulder width apart.
   2. Kick your legs out behind you and slowly bend your arms until your nose touches the ground.
   3. Slowly straighten your arms, kick your knees back in, then stand up and jump up in the air.
   4. When you land, repeat steps a-c for as many reps as you can manage.

3. Planks: Planks are deceptively simple looking but one of the most effective core strengthening exercises out there. To perform planks, follow the instructions below:
   1. Kneel down and rest your forearms on the ground.
   2. Raise your knees off the ground, balance on your toes and forearms, keep your back straight and tighten your core muscles.
   3. Hold this position for as long as you can manage.

4. Pull Ups: Pull ups are a brilliant upper body exercise that target your biceps, forearms, upper back and shoulders. To perform pull ups, follow the instructions below (you will need a pull up bar to perform this exercise):
   1. Stand under the pull up bar and grab it with both hands, making sure that your palms are facing forward and about a shoulder width apart.
   2. Slowly bend your knees, take your feet off the floor and hang with your arms and shoulders supporting your bodyweight.
   3. Slowly bend your arms and pull your body up towards the bar, stopping when your biceps are fully flexed and your chin is slightly above the bar.
   4. Slowly straighten your arms and lower your body back down to the starting position.
   5. Repeat steps c-d for as many reps as you can manage.

5. Push Ups: Push ups are another old school bodyweight exercise that build up your chest, triceps and shoulders. To perform push ups, follow the instructions below:
   1. Kneel down and place your hands on the ground, making sure they are in line with your chest and about a shoulder width apart.
   2. Straighten your legs out behind you, balance on your toes and hands, keep your back straight and tighten your core muscles.
   3. Slowly bend your arms until your nose touches the floor.
   4. Slowly straighten your arms and return to the starting position.
   5. Repeat steps c-d for as many reps as you can manage.

Summary

 Bodyweight training is an excellent addition to any fitness regime. Even if it’s not your preferred tool, the simplicity of bodyweight training makes it a perfect backup for the times when you don’t have access to any equipment but still want to workout. So learn some bodyweight moves, perfect the form and then use them whenever you please.

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What Is Bodyweight Training?