How to Use a Bosu Ball for a Workout

Learn how to use a bosu ball from personal trainer Rachel Shasha in this exericse ball workout video from Howcast.

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Using a stability ball or a bosu ball can really amp up your workout. Let certified personal trainer Rachel Shasha show you all the great exercises you can do with one in these videos.

 
 

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Transcript

This is a Bosu Ball. It's basically a half ball, but it has a flat bottom so it doesn't roll or anything. And it's so versatile. You can do a million different things on it. You can get an entire work out just with a Bosu ball. It's really great because it works your core because almost everything you do on it, you have to use your own core to stabilize yourself. So there's things you can do where you're standing on it this way. There's things you can do where you're going down on it, so like push up kinda style. You can flip it over. That's whats so cool about it. And you can do things this way, too. So you know, I could even do push ups here, or mountain climbers here. Or I can stand on it. So you would just stand and then you can do things with weights or you could do squats. So you can do such a variety of things. And there's definitely levels. So you know there's basic levels. This might be a little more advanced for someone. But you work your way up. So even just standing here, some people, when I put them on it for the first time, they're shaking like crazy because they don't have those little muscles stabilizing themselves. Whereas someone who's more accustomed to it, they already know how to balance on it. They can come on it, they can easily come off of it. Just like that. And so there's plenty of things you can do with this. And we'll get to them. I love using this cause I like for the most part I like to use their body weight and not a lot of equipment. Maybe some weights involved too, but for the most part, I want them to use their own weight and body because if you're there on a machine, they're stabilized already and they don't have to use other muscles. Whereas if you're doing bicep curls on a Bosu Ball, you're using your entire body, not just your biceps. And the other reason that I love this is it's fun. You know, it's something different, it's fun. People don't wanna stand there and do a bicep curl. People don't wanna stand there and do a shoulder press, or sitting on a machine. But when you're jumping around and you're doing different coordinated movements, you kind of forget that you're working out, and it just makes it a little bit more fun and more efficient.

Expert

  • Rachel Shasha

    Rachel Shasha is an NSCA-certified New York City-based personal trainer and fitness instructor. She has studied exercise physiology, nutrition, and psychology with degrees from both UCLA and USC. She integrates this educational training into the holistic approach she takes to training her clients.