BOSU Abdominal Exercises and Chest Exercises

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BOSU Abdominal Exercises and Chest 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. And That’s not all:

Do you want to build your upper body strength with a BOSU ball? You will also have five chest exercises provide you with BOSU themed variations on a number of bodyweight and resistance training chest exercises. Use them regularly as part of your chest workout to build your balance and core stability while maximizing your chest strength.

 

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.

 

 

 

 

 

Now that we have good abdominal work and they are very hard, pass to the chest!

 

 

 

  1. Dumbbell Chest Presses

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Sit on the BOSU ball
  2. Place the dumbbells on the floor at either side of the BOSU ball next to your knees.
  3. Lift the dumbbells off the floor and curl them towards your chest. As you are doing this, slowly slide down the BOSU ball until your butt is on the ground, your upper back is on the BOSU ball and your knees are bent.
  4. Push your butt off the ground and slowly press the dumbbells towards the ceiling until your arms are fully extended.
  5. Slowly bend your elbows and return the dumbbells to their starting position on your chest.
  6. Repeat for as many repetitions as you desire.
  7. Place the dumbbells on the floor and sit up to complete the exercise.

 

 

 

2. Dumbbell Chest Fly

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Sit on the BOSU ball.
  2. Place the dumbbells on the floor at either side of the BOSU ball next to your knees.
  3. Lift the dumbbells off the floor and curl them towards your chest. As you are doing this, slowly slide down the BOSU ball until your butt is on the ground, your upper back is on the BOSU ball and your knees are bent.
  4. Push your butt off the ground and slowly press the dumbbells towards the ceiling until your arms are fully extended.
  5. Slowly lower your arms to the side and bend your elbows slightly, continuing to lower until your chest is at full stretch.
  6. Slowly raise your arms back to the starting position
  7. Repeat for as many repetitions as you desire.
  8. Place the dumbbells on the floor and sit up to complete the exercise.

 

 

 

 

  1. Push Ups

Equipment Required:

  • 1 BOSU ball (platform side up)

Instructions:

  1. Place your hands on the BOSU ball and make sure they are parallel to your chest.
  2. Straighten your legs out behind you and hold your core muscles in.
  3. Slowly bend your arms until your nose touches the BOSU ball.
  4. Slowly straighten your arms and return to the starting position.
  5. Repeat for as many repetitions as you desire.
  6. Take your hands off the BOSU ball and stand up to complete the exercise.

 

 

 

 

  1. Extreme Push Up:

Equipment Required:

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

Instructions:

  1. Place the BOSU ball and the stability ball body width apart.
  2. Place your feet on the stability ball and your hands on the BOSU ball.
  3. Get balanced and hold your core muscles in.
  4. Slowly bend your arms until your nose touches the BOSU ball.
  5. Slowly straighten your arms and return to the starting position.
  6. Repeat for as many repetitions as you desire.
  7. Take your hands off the BOSU ball and stand up to complete the exercise.

 

 

 

  1. Standing Cable Chest Flys

Equipment Required:

  • 1 BOSU ball (dome side up)
  • 1 cable crossover machine
  • You can do it with dumbbells

Instructions:

  1. Adjust the cable crossover machine so that both cables are at the top and attach handles to these cables.
  2. Place the BOSU ball about a foot in front of the cable crossover machine, making sure it is central to the two cables.
  3. Select the weight you want to lift on the cable crossover machine and grab the two handles in either hand.
  4. Step forward onto the front of the BOSU ball, bend your knees and elbows slightly and hold the cables out at either side of your chest. Keep your core tight and push your chest out.
  5. Slowly bring the cables together in front of your chest until your hands are touching while keeping your body in the same position and keeping your elbows bent.
  6. Slowly return the cables to the starting position while maintaining the same posture and keeping your elbows bent.
  7. Repeat for as many repetitions as you desire.

Step off the BOSU ball and release each cable to complete the ex

 

 

 

 

 

 

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