BOSU exercises are a fantastic method for getting fit. It has a blue dome with a black flat bottom. No doubt you have seen these half exercise balls. The term BOSU stands for "both sides utilized".

Many sports teams utilize BOSU exercises. Says Bennie Wylie, Assistant Strength Coach of the Dallas Cowboys "I implement the BOSU trainer during our off-season program for core strength training and rehabilitation of ankle and knee problems. It is a great piece of equipment and gives us an important extra dimension to our overall fitness program. Almost all of the players use the BOSU trainer in some fashion on a regular basis." Athletes from every sport utilize the BOSU ball to train with. It provides them strength and balance when performing BOSU exercises.

Working Out Your Core Muscle Group

Abdominal exercises are the most typical uses for the BOSU. Simply sitting on the top of the BOSU dome and performing crunches can define your stomach muscles. However, advanced moves like sitting on the top of the dome without holding on and raising your legs to scissor or flutter kick will both improve your balance and help shape and define all muscles in your core group. Holding on to a medicine ball can also intensify the abdominal workout as well.

BOSU exercises can work every single muscle group in your body. Many people who see a BOSU only think in terms of what it can do for their abdominal workout. It is true that it is one of the most effective tools to strengthen your core muscle group. However, BOSU exercises can be used effectively to build your upper as well as your lower body.

Pushups can be very difficult with the BOSU ball trainer. The trick to getting a great arm, chest and shoulder workout is to use both sides of the BOSU. With the dome side down begin with traditional pushups with your hands shoulder width apart while holding on to the outer edge of the flat side. The dome will be unstable causing you to focus on your balance which works the core while at the same time working your shoulders and chest. Decline pushups can be done by placing your feet on top of the dome. Putting your hands close together on top of the dome and doing more pushups will work your arms. And finally, more shoulder exercises can be performed by holding the BOSU ball over your head and doing shoulder presses.

The BOSU ball can be used very effectively for lower body workouts. The typical lunge is a great exercise for your legs and glutes. Performing BOSU exercises will make it much more challenging. With the dome side up, simply do a lunge but land your foot on top of the dome. You can do this exercise with weights or not. Squats are another exercise that can be brutal on the BOSU ball. You can actually do squats with the dome side up or the dome side down. If you place the dome down you will really have to concentrate on your balance. Weights are optional in either case.