A BOSU Ball is fitness device that looks like a stability ball cut in half. The flat side is a rigid platform. The other side is an inflated half-sphere that feels and reacts much like a ball, except for the rolling and bouncing parts. BOSU stands for "both sides up". This fitness device offers workouts using both the flat rigid platform and the unstable ball bottom.

How Does A Bosu Ball Improve Balance?

The BOSU is a great device to improve balance. The person stands on the rigid platform with the inflated portion on the ground. This forces the person's body to work to remain in balance. It engages the leg, back, and abdominal muscles as the body shifts around.

Once you have a certain stability built up, you can change things up to give yourself a challenge:

• Semi-squats - While on the rigid platform of the BOSU, spread your legs apart, just wider than shoulder width. Slowly bend the legs and go down into a half-squat position. Slowly return to normal.
  
• One leg - Position both feet together in the middle of the platform. Slowly raise one foot off the platform. Keep it up for as long as possible. Lower the foot. Repeat on the other side.

What Are Some Strength-Building Exercises for a Bosu Ball?

When you flip the BOSU over with the rigid side down and the inflated side up, you have a great platform for doing strength training on an unstable surface.

• Forearm Plank - Place your forearms on the inflated side of the BOSU. Bring the body into the plank position with weight resting on the forearms and the toes. Pull the abdominal muscles in along with the glutes. Hold for one minute.
• One-legged Bridge - Lie on your back with your knees flexed at a 90 degree angle, feet on the inflated side of the BOSU. Raise the left leg until its straight. Press the right foot into the BOSU as you raise your abdomen up into a straight line with your left leg. Hold for one minute and return to starting position. Repeat on the other side.
• Sit-ups - Sit on the inflated side of the BOSU. Stretch your legs out and lean back until your back is straight. DO NOT let the back arch over the BOSU. Cross your hands over your chest. Slowly come up to a sitting position, engaging the abdominals as you go. Return to starting position. Repeat at least 10 times.
  

Where Can I Learn More About Bosu Ball Exercises?

If you want to learn how to use the BOSU ball and build up your strength and balance, work with a certified personal trainer, like Ralph Roberts. Contact Ralph today to schedule a personal training session where he can customize a workout just for you. Be sure to check out my instructional video below on how to use a Bosu ball!