BOSU

love love love my Bosu Ball. If you don't have one, you should get one. And fortunately, Golds has tons of them, and oddly, the ones on the 'boy side' of the gym are always available :) I do most of the basic arm exercises on the Bosu, shoulder press, front and side raises, etc. And of course... my fav... lunges and squats. In the good ol' days, when I was a gym rat 5 days a week, I'd use the Bosu to do reverse lunges (below) with the Smith rack. woot woot ! I'll get there again :) Great to get your heart rate up too, so you can get some good cardio going while you are doing some weight training. I do the 'step-ups'... only side to side, quick, 3 sets of 20 - 25 reps back and forth (on each leg) So, check it out. And get a Bosu !

Bosu Ball Squats - Bosu Upside Down Bosu ball squats with bosu upside down stability ball exercise with picture and video.

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Bosu Ball Squats - Bosu upside down
This is an advanced exercise. Flip the Bosu upside down. Slowly step on the Bosu with feet should width apart. Contract your core to stabilize the body. Inhale and slowly lower your bottom to the Bosu by bending the knees. Keep all of your body weight centered on the Bosu. Without pausing, slowly exhale as you raise your body by straightening the legs. Do this exercise slowly and try to keep the top of the Bosu stable.

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Bosu Ball Lunges - Foot Behind on Bosu
With eyes looking forward and back straight, place one foot behind you on the center of the Bosu. With feet should width apart, your front foot should be far enough forward so that the knee does not pass the ankle as you are lunging down. Inhale as you bend the front leg and bring the hips towards the ground. Do not lean forward. Your back leg on the Bosu should bend slightly until the knee touches the Bosu. As you bend your front knee, your thigh and lower leg will form a right angle. Do not let the front knee extend over your ankle and foot and be sure to keep your back and neck straight. Before you exhale, pause briefly. Slowly lift the body by straightening the front leg. Complete a full set with one leg and switch legs when the set is completed. You can also add a weight in each hand for an added resistance.

Bosu Ball: Step-up Bosu Ball Step-up stability exercise with picture and video.

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Step-up

This exercise is great for the beginner who is working on core strength or an improvement in balance. Stand directly behind the Bosu with your feet shoulder-width apart. While breathing steadily, step on the Bosu with the right foot, followed by the left foot. Tighten the core for stabilization. Slowly step down with the right foot, followed by the left foot. Repeat but this time start with the other foot. If you have a strong core, complete this exercise quickly. For added resistance, hold a weight in each hand when performing this exercise.