The Bosu (Both Sides Up) is one of the most used fitness equipment to work with instability and develop a more intense workout as well as the balance. Therefore, today we will recommend Bosu Ball core exercises for better abs, the best exercises to work your abdomen with Bosu in a different and effective way.
There are multiple ways to train and work your core and one of them is with the use of the Bosu Ball. This item should definitely be part of the basic equipment of a home gym. Bosu is a word that comes from an acronym that means “both sides up” (BOth Sides Up) and has been part of the fitness world for more than 15 years.
It is a plastic hemisphere, usually made of latex, which has a hard plastic base that prevents it from slipping. Due to its characteristics, both sides can be used as a base/platform for training, hence its name.
There are many workout routines that can be performed with the Bosu Ball as equipment and they go from improving balance, to cardiovascular exercises, postural control and / or exercises for toning and activating the musculature of different areas of the body.
The instability is the feature that makes Bosu Ball equipment a very interesting element to vary functional workout routines and make them not only more enjoyable, but also more demanding, being able to adapt them according to the needs and characteristics of each individual.
At first, the use of Bosu can be complex because mastering the technique in this case is essential, adopt the proper posture is basic to make the most of its potential and possibilities Bosu offers and not get injured.
Bosu Ball and its benefits for working your abs
Being a half sphere, Bosu allows many uses when working out the abs, and can serve as an unstable point of support or as a surface to ensure optimal position of the spine to achieve a safer work.
Also, the Bosu can be used as a weighted item if we hold it with both hands and we move it in different directions, although the most effective ways to use it are as a support surface, especially unstable to request a greater effort of the muscles of the core area or stabilizers.
So, we suggest the following exercises using Bosu Ball equipment to work your abs in a different and intense way adding diversity to your regular workout routine. Check out those Bosu Ball core exercises for better abs.
1. Plank (Horizontal Stabilization)
One of the best Bosu Ball core exercises for better abs. Just as you perform this exercise on the floor, you can rest your forearms on a Bosu to work the rectus abdominis and transverse abdominis. You can also invert the Bosu and turn it into an unstable support point for our body. You can do this exercise in reverse by placing your hands on the floor stretching your legs and placing your feet on the Bosu.
It is very important to always keep your shoulders at the same height as your elbows. It is important to keep the back straight and the body from head to toe forming a straight line. Try not to let your glutes or back break this line. Squeeze your abs and gluteus, and hold the exercise for 20 seconds.
Variations to the classic plank are also stabilizations with one leg or hand raised, or with one leg and the arm of the opposite side raised, supporting one or both ends of our body on Bosu.
Also check: Best 3 Minute PLANK Workout for Rock Solid ABS
2. Lateral Plank
A variation of the classic plank used mostly to work the obliques abs muscles aligning the body sideways with one forearm on the Bosu Ball or with both feet on it. You can add movement to this lateral position and raise and lower your hips, incorporate a core twist, among others to intensify the work and make the most from one of the best Bosu Ball core exercises for better abs.
3. Vertical Stabilization
Invert the Bosu by placing its rounded part on the floor. Stand or kneel on the half sphere, trying not to let the platform of the Bosu touch the floor. In order to maintain this position you will have to demand a great effort from your core by contracting all the muscles of the middle zone to maintain this hold.
4. Leg and Core Extensions
Again, invert the Bosu, sit on the Bosu Ball platform and using it as an unstable support surface, raise your legs to perform leg and core flexo-extensions as you would on a chair or bench. That extra touch of instability of the movement makes this exercise one of the best Bosu Ball core exercises for better abs.
5. Flutter Kicks
This exercise, also called leg flutter, is usually performed on the floor, but you can perform it with your lower back resting on the Bosu Ball and contracting the abdomen to slightly raise the trunk and legs and move both legs in order to perform the flutter.
The head and feet should not rest on the floor but remain off the floor all the time. To take care of your cervical spine, er, it is important to maintain a separation between the chin and the chest and to maintain the position by means of abdominal contraction.
6. Alternate Leg Cross
As in the previous movement you can position your lower back on the Bosu Balland slightly raise your legs and torso to cross one leg under the other alternately. You can cross the left leg under the right leg and then slowly separate them and then perform the opposite movement, always holding the muscle contraction and never resting the feet on the floor.
7. Mountain Climbers
These are the classic climbers that can be performed by resting your hands on the inverted Bosu Ball and alternately bringing your knees to your chest to work your obliques intensely while burning calories.
If you want to ad some diversity in your workout routine, these seven best Bosu Ball core exercises for better abs, can be a great help to achieve the next level of fitness and progress with your abs workout.
If you liked this article you will also like: 6 Best Exercises to Get Six Pack Abs without Crunches
And for more inspiration check this Bosu Ball core routine
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Image Sources
- Abs-and-Core-Strength-for-Athletes: Photos Courtesy of CrossFit Inc
- Abs-workouts: Photos Courtesy of CrossFit Inc
