Core and Balance: A 15-minute Lower-body Training with Bosu Ball for Beginners

You may not familiar with Bosu Ball. Actually, it is a piece of equipment of advanced core exercise that helps you work out with efficiency and fun. If you know any yoga mat exercises, you can also apply them to the Bosu ball.

Exercise on this Half-ball balance trainer requires you to keep balance all the time as it has an inflated dome, which is unstable and always contains a force to bounce back. As a result, it trains your core especially. This article will provide a basic 15-minute workout routine that tones your core and lower body. This circuit takes 2-3 minute. Please complete the recommended number of reps or time of each move, and repeat this circuit three to four times. With the assist of the half-ball balance trainer, this training has less impact on your body. 

#1 Superman on Bosu Ball

Superman on Bosu Ball

Photo: Youtube @ASI Cal Poly Pomona

  • Targeted muscles

Core, Lower back, Glute, Hamstrings

  • Instructions

Lying face down and resting your stomach on the Bosu ball to support the whole body. Extend your hands in front of your head. Keep your head and neck relaxed and in a neutral position. Raise your arms, and legs up toward the ceiling like a superman. Hold for 3 seconds and repeat 15 times. Try your best to avoid hyperextending from the lower back and looking up.

#2 Bosu Ball  Sit-Ups

Bosu Ball Sit-ups

Photo: Youtube @Bondi Vixen

  • Targeted muscles

Abdominis, Transverse Abdominis, and Obliques

  • Instructions

Lie on the Bosu ball facing up, then place your hip and lower back on the ball. Put your hand on your ears to less the disturbing. Breathe out when curling your upper body, and breathe in when you lie back. Perform 15 sit-ups each time. Remember to focus on your abdomen, where the muscles force you to get up. Trying not to tug on your neck, or you will find your neck is sour and ache after this exercise.

#3 Supine Side Leg Raises on Bosu Ball

Supine Side Leg Raises on Bosu Ball

Photo: Youtube @Pilates on Fifth Online Workouts

  • Targeted muscles

Core, Gluteus maximus, Hamstrings, Quadriceps

  • Instructions

Lie down on your right side with the hip joint on the Bosu dome. Maintain a straight body with your legs outstretched and your feet stacked on top of one another. Place your arm on the floor and pulm down the hand to support your body. Lift your left leg away from your lower leg. When the muscles in your lower back or obliques flex, stop elevating your leg. Then lower the leg back down to the starting position. Repeat 15-20 times, and then switch to the other side. You can keep your stability with the help of your hands.

#4 V Squat on Bosu Ball

V Squat on Bosu Ball

  • Targeted muscles

Core, Quadriceps, Hamstrings, Lower back

  • Instructions

Stand on the Bosu ball. Start with feet just outside hip-width and lift your arms up in front of you for balance. Keep your back straight and push your hip back as though you are sitting on an invisible chair. Your hip and thighs should be parallel to the floor. Then come up to the neutral position. Perform 15 squats each time and repeat the movement twice. Remember to collapse your knees when sitting down. You may need a spotter to ensure you are doing squats correctly at the beginning.

Exercise tips

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