BOSU Flexibility Exercises

BOSU Flexibility Exercises

BOSU balls are a perfect tool for improving your flexibility and can be used to perform a range of Pilates and yoga moves. These five flexibility exercises provide BOSU themed variations on some popular flexibility exercises and will have you stretching to the max in no time at all.

1. Bow Pose

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Lie forwards on the BOSU ball with your arms and legs stretched out straight behind you, making sure they are both raised off the floor.
  2. Bend your left leg and grab your left foot with your left hand.
  3. Bend your right leg and grab your right foot with your right hand.
  4. Bend your lower back and bring your chest up off the BOSU bold.
  5. Hold the position for as long as you can.
  6. Release your legs, place your hands and legs on the floor and stand up off the BOSU ball to complete the exercise.

2. Bridge

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Place the BOSU ball at your feet.
  2. Lie flat on your back, place your arms on the floor by your side, bend your legs and place your feet on the BOSU ball.
  3. Push up with your legs and arch your back so it looks like a bridge.
  4. Hold the position for as long as you can.
  5. Lower your back onto the floor, take your feet off the BOSU ball and stand up to complete the exercise.

3. Cobra

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Lie forwards with your upper chest on the BOSU ball.
  2. Stretch your arms out straight in front of you and your legs out straight behind you, with both your hands and feet on the floor.
  3. Raise your arms off the ground and slowly rotate them backwards. Make sure you keep them straight and stop when you can’t rotate backwards any further.
  4. Slowly rotate your arms forwards to the starting position and place your hands on the ground.
  5. Repeat for as many repetitions as you desire.
  6. Stand up and get off the BOSU ball to complete the exercise.

4. Downward Dog

Equipment Required:

  • 1 BOSU ball (dome side up)
  • 1 yoga mat

Instructions:

  1. Place the BOSU ball and the yoga mat on the floor next to each other.
  2. Stand on the yoga mat about a foot behind the BOSU ball, lean forwards whilst keeping your legs and arms straight and place your hands on the BOSU ball.
  3. Push your hips upwards towards the ceiling and your chest downwards towards your thighs.
  4. Hold the position for 30 seconds.
  5. Bring your chest upwards so that it is parallel to the floor and slowly raise your left leg off the ground towards the ceiling.
  6. Hold the position for 30 seconds.
  7. Slowly bring your left leg back onto the floor and push your chest downwards towards your thighs.
  8. Hold the position for 30 seconds.
  9. Bring your chest upwards so that it is parallel to the floor and slowly raise your right leg off the ground towards the ceiling.
  10. Hold the position for 30 seconds.
  11. Slowly bring your right leg back onto the floor and push your chest downwards towards your thighs.
  12. Hold the position for 30 seconds.
  13. Repeat for as many repetitions as you desire.
  14. Take your hands off the BOSU ball and stand up straight to complete the exercise.

5. Triangle Pose

Equipment Required:

  • 1 BOSU ball (dome side up)
  • 1 yoga mat

Instructions:

  1. Place the BOSU ball and the yoga mat on the floor next to each other.
  2. Place your right foot on the BOSU ball with your toes facing to the right and your left foot on the yoga mat with your toes facing forward.
  3. Lean to the right, straighten your right arm along your right leg as far as possible and straighten your left arm upwards towards the ceiling.
  4. Hold the position for as long as you can.
  5. Step off the BOSU ball, stand up straight, turn around 180 degrees and then place your left foot on the BOSU ball with your toes facing to the left and your right foot on the yoga mat with your toes facing forward.
  6. Lean to the left, straighten your left arm along your left leg as far as possible and straighten your right arm upwards towards the ceiling.
  7. Hold the position for as long as you can.
  8. Step off the BOSU ball and stand up straight to complete the exercise.

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