How to Strengthen Abs With BOSU Ball Exercises

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.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Floor space
• Bosu Ball

Abdominal Crunch

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. Lean back over the ball, opening up your abdominals to the maximum allowable on the ball.
3. While holding your head in your hands, lift from your chest and raise your torso over the level of your stomach.
4. Slowly lower yourself and repeat. You should begin with 10 to 15 repetitions and increase them once you are ready to advance.

Torso Rotation With a Twist

5. 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.
6. 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.
7. With your hands behind your head, slowly lift from your chest and raise your torso up to a 45-degree angle from your hips.
8. Once you reach the 45-degree angle, slowly add in a rotation of the shoulders toward the opposite knee.
9. Alternate sides until you have reached the prescribed repetition.

Side Bends Over the Bosu Ball

10. Lean sideways from your knees over the fitness ball, keeping your knees on the floor.
11. 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.
12. Lift your shoulders and torso back up over the ball until you are in an upright position kneeling next to the ball.
13. Complete the recommended repetitions.
14. 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.