The Bosu ball is an excellent piece of equipment for balance training. Compared to traditional wobble boards -- those hard boards with the unforgiving ball at the base -- Bosus are a little easier to manipulate, especially for older and inexperienced trainers.
Bosu exercises are not usually a full program at the gym (or home). Combine them with other exercises for a good workout.
Here are some basic exercises on the Bosu ball to keep you strong and well balanced.
1. Single Leg Kickback on the Bosu Ball
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In this exercise, you balance on one leg while kicking back with the other leg. Warm up first by doing two-legged squats to get the feel of the ball.
Raise one leg to the rear, return and steady on two legs, then do the same with the other leg. The movement is slow and controlled. This is a balanc exercise in the main. Try to do five with each leg to start. Increase this to 3 sets of 5 with each leg. Rest for a minute off the ball between sets.
2. Side Leg Raise on the Bosu Ball
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Like exercise one, in this exercise you balance on one leg. Instead of kicking back, you raise a leg to the side of the body and return and rest on two legs before repeating the side raise with the alternate leg to the other side of the body.
Warm up first by doing two-legged squats to get the feel of the ball.
Try to do five with each leg to start. Increase this to 3 sets of 5 with each leg. Rest for a minute off the ball between sets.
3. Bosu Ball with Weights
This third series of exercise options is for, more or less, advanced trainers, but anyone can have a go at it. Just be sure to ensure your safety if you overbalance.
The basic exercises are the same as above, but now you add weights. The most convenient weights to use are dumbbells. Holding a dumbbell in each hand also allows you to counterbalance more efficiently than something held in one hand or a more awkward weight like a barbell.
You can try adding weights to simple Bosu squats, one-legged squats, and side and back leg raises. It's tricky and challenging but great variety. Don't start with too heavy a load.
