Perform better and reduce the risk of injuries. Additional Exercises. Step 3 Stand back up to the starting position and repeat action. Place the Bosu flat side down. Step 3 Hold the plank for the recommended amount of time or until proper form can no longer be maintained. You can use it upside down too and therefore add more difficulty. Exercise Link. This is a stability exercise for the muscles of the chest, shoulder and core. Have a partner throw a medicine ball . The video features five exercises. . Burpees- Strengthen your upper body and core with BOSU Ball burpees. Video: Beginner Level Balance With An Upside Down Bosu Ball Bottom Side Up as an unstable platform*. Exercise Instructions Step 1 Start on the underside of the Bosu with your feet shoulder width apart, your back straight and your shoulders back. Proceed to completing pushups, be sure to keep the core braced to maintain a neutral spine during this exercise. A right angle is formed at the knees. Exercise link 6. Bosu Ball Squats - Bosu upside down This is an advanced exercise. By using a medicine ball, you will be able to do movements that work an entire chain of muscles. In this video I show you a total of 23 exercises performed on a Bosu Ball and divided in two groups. For an added degree of difficulty keep your eyes closed throughout the exercise. How to use Your BOSU. When your arms are straight, at the top of the movement, use your momentum to lift the . Jump Squats. I try to move me arms and legs in a controlled and synchronized manner. In the next exercise we lie on the ball and make a 'L' shape of the legs to the rest of the body. Bend down and grip the sides of the black platform. Flip your BOSU upside-down and balance on top with your left foot planted in the center, right foot lifted slightly in front of your body (A). Bosu Original Balance Trainer. The legs rise as we go down and come forward as we go up. We use this exercise to further challenge the core, hip, and leg muscles. Slowly lower the body down to the ground by bending the elbows and extending the shoulder at a 5 second tempo. Begin in a pushup position with your hands gripping the edges of an upside-down Bosu Ball. Stand on the hard surface with one leg. The first 10 exercises are designed to improve your upper and lower body coordination. Bosu Ball Squats - One Toe on Bosu. Best 10 Bosu Ball Reviews. As a low impact steps to absorb plyometric impact. Keeping the weight in your heels, hinge at the hips to. To add instability to the hands in plank based movements. Membership; Beginners; Register; login; Training Plans; Articles. Start by assuming a push up position with your hands placed on a BOSU ball that has been flipped upside down (flat surface pointing upwards). Kick your legs out and do one pushup. BOSU PUSH UP. Power yourself back onto the ball with a jump. Begin the motion: Slowly lower your chest towards the floor and push yourself back up. Keep all of your body weight centered on the Bosu. Lift your hip up so you are balanced over your lower knee. Step 2 Lower your body until your hips are below your knees. Side planks will target your oblique muscles even more. Position yourself face down in front of the Bosu and hold onto the outer edges of the flat base with both hands. To get into the resting position, push your feet back and place your toes on the ground, holding yourself up by the Bosu and your two feet. Upside down bosu ball throw Technique Turn the bosu ball upside down so the inflated part is on the floor. Keeping your back straight and core tight, straighten your arms. Bend your knees and slowly let your body crouch into the squat position. Begin by placing the BOSU upside-down and standing on it, knees slightly bent and arms out to the sides for balance. To add instability to the feet in plank based movements. Extend your legs out behind you and rest your toes on the floor. 3. Next place your hand around the outside platform of the ball in a position to perform a push-upStep 2: Next place your hands on both sides of . It is recommended you begin this exercise within reach of a wall for support. Can be used upside down Cheap Bosu ball Cons Difficult to inflate Resistance bands aren't great 300lbs maximum weight is the lowest in this list 5 - BELEBOOM Bosu Ball The Beleboom Balance Ballis the latest iteration that is smaller, lighter, and sturdier than the original. Flip the Bosu upside down. Repeat for 30 seconds. Then lift one arm and the opposite leg simultaneously and extend until completely straight. It's designed to provide cardio, muscular strength, flexibility . Contract your core to stabilize the body. Step 2 Hold the position making sure to keep your core engaged and your back flat. This video shows the method to do ab exercises on the BOSU ball. In order to keep their balance, they alternate arms and pump them really fast. This training program include exercises for stretching, coordinative training, strength and stability. With surfing, for example, you will need spinal rotation to carve into your turns, lower limb stability to land airs and stay compact in the barrel, shoulder mobility and strength to paddle. Bosu Ball exercises for core stability with video and pictures. Slowly step on the Bosu with feet should width apart. author : Team BT. that ever. The . Squat down, placing your hands on either side of the platform. Physical Skills This exercise has an average reps of 0 reps, a best reps of 0 reps, and has been logged 0 times in the last year. Put one hand on the BOSU and the other hand on the floor. Your hands should be below your shoulders and your elbows close to your body, feet hip-width apart. Exercise 3. The BOSU Balance Trainer gives you a fast, fun workout that fits into the busiest lifestyle. Place one foot in the middle of the Bosu and step up onto it, balancing on your leg. With . Up And Overs With the BOSU facing up (flat side down), stand on the ball with your feet together. Inhale and slowly lower your bottom to the Bosu by bending the knees. Hold onto the side handles of the base and push up into a plank position. A balance exercise video with an upside down bosu ball for beginners. A Bastardized Exercise. Keep your head and spine in neutral alignment. The effect is kind of similar to one of those spinning-top toys that toddlers play with . Exercise Instructions Step 1 Start in a push-up position on the underside of the Bosu with both feet on top of the medicine ball. This is a eccentric stability exercise for the muscles of the chest, shoulder and core. There are four main ways a BOSU shoulder be used: As an unstable platform to sit on, step on, or jump onto. To perform this exercise do the following steps: Step 1: Begin by turning over a BOSU ball so that the half-ball portion is on the ground. If you are looking for a good Bosu ball, the Bosu Original Balance Trainer is definitely a good option to consider. In case you haven't seen anyone doing this bastardized exercise, they stand on an upside-down BOSU ball with a pair of dumbbells and do dumbbell curls. In the last three exercises I combine the footwork on Bosu Ball with throwing a medicine ball against a wall which helps develop power and explosiveness. Keep your BOSU flipped upside down and stand behind it with your feet shoulder distance apart. Position a single BOSU to one side. 1 Hand on BOSU Push-ups Start: Assume the push-up position. Start in a side plank with your knees bent and your forearm resting on the BOSU. You will develop intermuscular coordination, as well as build up your abs and lower back muscle. http://AskTheTrainer.comPersonal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCSBOSU Balance Trainer exercises are fun and can work your stabilizer muscles.T. Never drop your head during any part of this movement. For more information, please go to:. For a more advanced front plank, flip the BOSU over so the rounded side is down. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features Press Copyright Contact us Creators . Hold this position for 5-10 seconds, stand back up straight, and repeat. 1. Beginners. Prone Opposite Arm-Leg: This is performed by getting on all fours with your hands on the ground, and your knees on the bubble side of the BOSU ball. Maintain your balance for 30 seconds, trying not to let your other foot touch the. To execute the upside down Bosu push up, begin to do standard push ups from this position. Upside Down BOSU Ball Flipping the BOSU ball upside down makes it more unstable. Your body should form one straight line from your shoulders to your heels . Bosu ball squats with bosu upside down stability ball exercise with picture and video. . This video series will show you: aerobic exercises, strengthening exercises, floor exercises, wall exercises, weight exercises, chair exercises and more! comments : 0. The first exercise involves push ups. . Alternate arms/legs for a set of 8-10 for each arm/leg. 5. Start by assuming a push up position with your hands placed on a BOSU ball that has been flipped upside down (flat surface pointing upwards). Jump landing with your feet on the outsides of the ball, and drop your hips to perform a squat (knees behind your toes). The BOSU ball is put upside down and push ups are started.