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How to Strengthen Abs With BOSU Ball Exercises

Contributor
By Paul Lupi
eHow Contributing Writer
(0 Ratings)

The Bosu Ball has become a staple for most fitness facilities. It can be used in many ways including as a bench, step or for doing abdominal exercises. Follow these steps to use the Bosu Ball to help strengthen the abdominals.

Difficulty: Moderately Easy
Instructions

Things You'll Need:

  • Floor space
  • Bosu Ball

    Abdominal Crunch

  1. Step 1

    Lie down on the Bosu Ball with the small of your back on the apex of the ball, feet flat on the floor with the knees bent at a 90-degree angle and your hands behind your head.

  2. Step 2

    Lean back over the ball, opening up your abdominals to the maximum allowable on the ball.

  3. Step 3

    While holding your head in your hands, lift from your chest and raise your torso over the level of your stomach.

  4. Step 4

    Slowly lower yourself and repeat. You should begin with 10 to 15 repetitions and increase them once you are ready to advance.

  5. Torso Rotation With a Twist

  6. Step 1

    Roll down onto your back and place your hands behind your head. Stop once the top of the ball is resting in the small of your back.

  7. Step 2

    Lift your bottom up and spread your feet to just outside of shoulder width. Your knees should be at a 90-degree angle. Your bottom should be a the level of your knees.

  8. Step 3

    With your hands behind your head, slowly lift from your chest and raise your torso up to a 45-degree angle from your hips.

  9. Step 4

    Once you reach the 45-degree angle, slowly add in a rotation of the shoulders toward the opposite knee.

  10. Step 5

    Alternate sides until you have reached the prescribed repetition.

  11. Side Bends Over the Bosu Ball

  12. Step 1

    Lean sideways from your knees over the fitness ball, keeping your knees on the floor.

  13. Step 2

    Place your hands behind your head and slowly lean sideways as far over the ball as you can while maintaining contact with both knees on the floor.

  14. Step 3

    Lift your shoulders and torso back up over the ball until you are in an upright position kneeling next to the ball.

  15. Step 4

    Complete the recommended repetitions.

  16. Step 5

    Switch sides and repeat.

Tips & Warnings
  • Do not over-rotate when on the ball, as you will become unstable and likely fall off of the ball.
  • Do not pull on the back of your neck while doing the crunch, as doing so will put too much pressure on your neck.
  • Also remember that you are working your core, not your arms. There is no reason to pull with your arms, as they are not a part of the exercise.
  • The ball is unstable. Make sure that you are comfortable on the ball prior to beginning exercise.
  • As always, check with your physician prior to beginning an exercise program.

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