Put your BOSU ball on the floor with its domed side up.
Slowly release the contraction as you recline back to your starting position. With one hand on either side of your head and your elbows pointing out to the sides, lean forward slowly, crunching your abs as you do. Sit on the ball with your knees bent, then lean back, allowing your middle and lower back to rest across the ball. Place your BOSU ball on the floor with the domed side on top. The ball will also provide a degree of support for your back. Doing these on a BOSU ball will increase their effectiveness and make doing them feel like less of a chore. Most of the BOSU ball exercises for abs on this page are variations of two of the most popular ab exercises: the Crunch and the Plank. If you find it difficult to keep your balance when doing Side Planks, put one foot on the floor in front of the other instead of stacking your feet. For example, to make the Crunches more challenging, hold a light dumbbell in each hand while doing them. As your strength improves, you will be able to maintain it longer.īOSU ball ab exercises can be customized to your fitness level. Initially, you may only be able to hold the Plank position for a few seconds. Increase this to 15 or 20 reps as your strength improves, building to two or three sets, being sure to keep your abs contracted throughout each sequence.ĭo the Plank exercises once or twice. Start with 10 repetitions of the first 5 exercises. They will also target your upper and lower body, though to a lesser extent. The BOSU ball ab exercises below are among the most effective you can do if you are looking to shape and tone your abs, obliques, and mid-section. To find out more about the BOSU ball and what it can do for you, click this link.Īny exercise done on a BOSU ball will tone your core. Over time, this movement helps to improve stability, mobility, reflexes, muscle tone, and more. The ball’s unique shape creates an unstable workout platform that will force you to make minor adjustments to stabilize yourself. You can use it with the flat side down, or on top, depending on the exercises you want to do. The BOSU ball differs from a traditional fitness ball in that it is flat on one side with a dome on the other. In this article, we look at 10 efficient BOSU ball ab exercises that, when done regularly, will enable you to quickly strengthen your core and tone your abdominal muscles and obliques.
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Seated cable crunch with bosu ball how to#
Learn how to exercise by doing the seated trunk rotation on the bosu with the flat side down.
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