BOSU Abdominal Exercises

BOSU Abdominal Exercises

Core stability is one of the biggest benefits of using a BOSU ball. With these five abdominal exercises, you can maximize your abdominal workouts and develop a ripped set of abdominal muscles.

1. Crunches

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Sit on the BOSU ball with your knees bent.
  2. Lie back so that your back is arched across the BOSU ball.
  3. Bend your elbows and bring your hands up to the side of your head.
  4. Slowly lean forward and crunch your abs together until they are fully tensed.
  5. Slowly release the tension in your abs, lie back and return to the starting position.
  6. Repeat for as many repetitions as you desire.
  7. Sit up fully, get off the BOSU ball and stand up to complete the exercise.

2. Bicycle Crunches

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Sit on the BOSU ball with your knees bent.
  2. Lie back so that your back is resting across the BOSU ball.
  3. Bend your elbows and bring your hands up to the side of your head.
  4. Bring your legs off the ground and bend your knees so that both your knees and your waist are at a 90-degree angle.
  5. Pull your left knee in towards your body and extend your right knee. At the same time, rotate your right shoulder and elbow towards your left knee.
  6. Pull your right knee in towards your body and extend your left knee. At the same time, rotate your left shoulder and elbow towards your right knee.
  7. Repeat for as many repetitions as you desire.
  8. Sit up fully, get off the BOSU ball and stand up to complete the exercise.

3. Planks

Equipment Required:

  • 1 BOSU ball (platform side up)

Instructions:

  1. Place the BOSU ball in front of you.
  2. Kneel down and place your forearms on the BOSU ball.
  3. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position.
  4. Roll the BOSU ball from side to side as you hold the plank while keeping your core muscles tight.
  5. Hold the plank for as long as you can.
  6. Place your knees on the floor, take your forearms off the BOSU ball and stand up to complete the exercise.

4. Extreme Planks

Equipment Required:

  • 1 BOSU ball (platform side up)
  • 1 stability ball

Instructions:

  1. Place the BOSU ball and stability ball on the floor about four feet apart.
  2. Place your feet on the stability ball and your forearms on the BOSU ball.
  3. Get your balance and contract your core muscles.
  4. Hold the extreme plank for as long as you can.
  5. Take your forearms off the BOSU ball, place your hands on the floor, take your legs off the stability ball and stand up to complete the exercise.

5. V Hold

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Place the BOSU ball on the floor.
  2. Sit on the BOSU ball with your legs straight out in front of you, your toes pointed upwards and your hands on the BOSU ball.
  3. Raise your legs off the ground, lean back slightly, tighten your core muscles and get your balance.
  4. Take your hands off the BOSU ball and stretch them out at either side.
  5. Slowly raise your arms above your head and clap your hands together.
  6. Slowly lower your arms back to your side.
  7. Repeat for as many repetitions as you desire.
  8. Place your feet on the ground, get off the BOSU ball and stand up to complete the exercise.

Best BOSU Exercises Products

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